Comparing Nutrients in 300 calories Dried Parsley Spices VS Red Kidney Beans

Weight per 300 calories

• Dried Parsley Spices: 103g
• Red Kidney Beans: 89g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Parsley Spices	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42% 54.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	2.58% 1.87g	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	0.6% 0.43g	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	% 2.84g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	49% 27.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	27% 0.35mg	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	46.2% 185μg	87.7% 351μg	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	143% 128mg	4.45% 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	61.4% 9.2mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1164% 1397μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Red Kidney Beans	Recommended Dietary Allowance
Calcium	117% 1171mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	283% 22.6mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	43% 0.99mg	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	64% 448mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	81% 2757mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.28% 10.5g	3700g per day for Men 19-50 years

Dried Parsley Spices VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Dried Parsley Spices have more Vitamin A, 12.8 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 32.1 times more Vitamin C, 49.2 times more Vitamin E and 280.2 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B1 and 1.9 times more Vitamin B9 than Dried Parsley Spices.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dried Parsley Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Dried Parsley Spices have 15.9 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 10.2 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium, 43.5 times more Sodium and 2.3 times more Zinc than Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Parsley Spices have 6 times more Omega 3, 6.3 times more Omega 6, 4 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Red Kidney Beans.
• Both Dried Parsley Spices and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6