Comparing Nutrients in 1 pound Dried Oregano Spices VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Oregano Spices	California Red Kidney Beans	Recommended Dietary Allowance
Energy	41.4% 1202kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 313g	209% 271g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	73% 41g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.74mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2350% 2820μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	724% 7244mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	984% 22.6mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	168% 5715mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin B1, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Dried Oregano Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Oregano Spices have 8.2 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 1.4 times more Selenium and 2.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Copper and 2.7 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw California Red Kidney Beans have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Oregano Spices have 17.1 times more Fat, 43.1 times more Saturated Fat, 7.4 times more Omega 3, 13.9 times more Omega 6 and 1.7 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Dried Oregano Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.