Comparing Nutrients in 1 pound Boiled Kidney Beans VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Boiled Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Energy	20% 576kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	298% 4.76g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	262% 340g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	314% 119g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1402μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	204% 816μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	234% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	16% 159mg	378% 3783mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	210% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	126% 10mg	2438% 195mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	1611% 37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	153% 16.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Bay Leaf Spices:

• Boiled All Types Kidney Beans have 17.8 times more Vitamin B1 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 7.3 times more Vitamin B2, 3.5 times more Vitamin B3, 14.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 38.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Bay Leaf Spices:

• Boiled All Types Kidney Beans have 1.2 times more Phosphorus and 12.3 times more Water than Bay Leaf Spices.
• While Bay Leaf Spices contain 23.8 times more Calcium, 1.9 times more Copper, 19.4 times more Iron, 2.9 times more Magnesium, 19 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium, 23 times more Sodium and 3.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Bay Leaf Spices contain 2.5 times more Energy, 16.7 times more Fat, 31.2 times more Saturated Fat, 6.2 times more Omega 3, 11.5 times more Omega 6, 3.3 times more Carbohydrate and 4.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bay Leaf Spices have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.