Comparing Nutrients in 1 pound Dried Oregano Spices VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	41.4% 1202kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 313g	79.6% 103g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	2% 1.45g	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	7.07% 5.13g	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	% 8.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	NA	g per day for Men 19-50 years
Fiber	507% 193g	76.4% 29g	38g per day for Men 19-50 years
Protein	73% 41g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	43% 386μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.74mg	42% 0.54mg	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	269% 1075μg	147% 590μg	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	11.6% 10.4mg	6.05% 5.44mg	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	552% 83mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2350% 2820μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	724% 7244mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	109% 0.98mg	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	2087% 167mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	984% 22.6mg	85% 1.95mg	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	96% 671mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	168% 5715mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Oregano Spices vs Boiled Kidney Beans:

• Dried Oregano Spices have more Vitamin A, 9.1 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5, 8.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C, 608.7 times more Vitamin E and 74 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Oregano Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Oregano Spices vs Boiled Kidney Beans:

• Dried Oregano Spices have 45.6 times more Calcium, 2.9 times more Copper, 16.6 times more Iron, 6.4 times more Magnesium, 11.6 times more Manganese, 3.1 times more Potassium, 4.1 times more Selenium, 25 times more Sodium and 2.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Water than Dried Oregano Spices.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Oregano Spices have 2.1 times more Energy, 8.6 times more Fat, 21.2 times more Saturated Fat, 3.7 times more Omega 3, 6.9 times more Omega 6, 3 times more Carbohydrate, 12.8 times more Sugars and 6.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Dried Oregano Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.