Comparing Nutrients in 300 calories Dried Marjoram Spices VS Boiled Red Kidney Beans

Weight per 300 calories

• Dried Marjoram Spices: 111g
• Boiled Red Kidney Beans: 236g

Dried Marjoram Spices have 2.1 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Dried Marjoram Spices or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Marjoram Spices	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.03% 7.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	223% 3.58g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	41.4% 54g	130g per day for Men 19-50 years
Sugars	6.25% 4.53g	1.04% 0.76g	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	117% 44.6g	46% 17.5g	38g per day for Men 19-50 years
Protein	25% 14g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	49.6% 446μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	22% 0.28mg	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	76% 303μg	76.8% 307μg	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	63.2% 57mg	3.15% 2.83mg	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	12.5% 1.87mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	574% 688μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	220% 2203mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	63.5% 0.57mg	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	1145% 92mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	49% 1.13mg	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	48.4% 339mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	49.6% 1685mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	9.06% 5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.2mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	4.27% 158g	3700g per day for Men 19-50 years

Dried Marjoram Spices VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Marjoram Spices or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Dried Marjoram Spices vs Boiled Red Kidney Beans:

• 300 calories of Dried Marjoram Spices have more Vitamin A, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 4.6 times more Vitamin B6, 20.1 times more Vitamin C, 26.4 times more Vitamin E and 34.7 times more Vitamin K than Boiled Red Kidney Beans.
• Both Dried Marjoram Spices and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Dried Marjoram Spices as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Marjoram Spices vs Boiled Red Kidney Beans:

• 300 calories of Dried Marjoram Spices have 33.3 times more Calcium, 2.2 times more Copper, 13.2 times more Iron, 3.6 times more Magnesium, 5.3 times more Manganese, 1.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Boiled Red Kidney Beans.
• Both Dried Marjoram Spices and Boiled Red Kidney Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Marjoram Spices have 6.6 times more Fat, 9 times more Omega 3, 5.1 times more Omega 6, 1.2 times more Carbohydrate, 6 times more Sugars and 2.6 times more Fiber than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6