Comparing Nutrients in 500 calories Dried Parsley Spices VS California Red Kidney Beans

Weight per 500 calories

• Dried Parsley Spices: 171g
• California Red Kidney Beans: 152g

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

Which food has more nutrients per 500 calories - Dried Parsley Spices or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Parsley Spices	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.67% 9.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	0.99% 0.72g	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	% 4.73g	NA	g per day for Men 19-50 years
Sucrose	% 7g	NA	g per day for Men 19-50 years
Fiber	120% 45.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.5% 166μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	46.3% 0.6mg	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	77% 308μg	149% 597μg	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	238% 214mg	7.58% 6.8mg	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	102% 15.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1940% 2328μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	195% 1952mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	185% 1.67mg	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	472% 37.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	66% 1.5mg	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	107% 747mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	135% 4594mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Parsley Spices vs California Red Kidney Beans:

• Dried Parsley Spices have more Vitamin A, 12.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 31.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Parsley Spices vs California Red Kidney Beans:

• Dried Parsley Spices have 6.6 times more Calcium, 2.7 times more Iron, 2.8 times more Magnesium, 11.1 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium, 5 times more Selenium, 46.4 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• Both Dried Parsley Spices and Raw California Red Kidney Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Parsley Spices have 24.8 times more Fat, 43.3 times more Saturated Fat, 25.2 times more Omega 3, 26.1 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Raw California Red Kidney Beans.
• Both Dried Parsley Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Parsley Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.