Comparing Nutrients in 5 ounces Canned Kidney Beans VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Energy	4.1% 119kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	75% 98g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	8% 5.8g	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% 0g	2.2% 1.6g	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	% 0g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.3g	g per day for Men 19-50 years
Fiber	16% 6.1g	159% 60.2g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	NA	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	114% 1.48mg	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	12.8% 51μg	84% 336μg	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	1.9% 1.7mg	3.62% 3.26mg	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	0.19% 0.028mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	4.8% 48mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	100% 0.9mg	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	20.7% 1.66mg	652% 52mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	308% 7.07mg	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	18.2% 128mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	3% 111g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Oregano Spices per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Dried Oregano Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Dried Oregano Spices:

• 5 oz of Dried Oregano Spices contain 1.5 times more Vitamin B1, 10.4 times more Vitamin B2, 11.3 times more Vitamin B3, 6.7 times more Vitamin B5, 14.1 times more Vitamin B6, 6.6 times more Vitamin B9, 1.9 times more Vitamin C, 913 times more Vitamin E and 151.6 times more Vitamin K than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Dried Oregano Spices:

• 5 ounces of Canned Kidney Beans have 11.8 times more Sodium and 7.9 times more Water than Dried Oregano Spices.
• While 5 oz of Dried Oregano Spices contain 47 times more Calcium, 4.7 times more Copper, 31.5 times more Iron, 10 times more Magnesium, 29.7 times more Manganese, 1.6 times more Phosphorus, 5.3 times more Potassium, 5 times more Selenium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Oregano Spices contain 3.2 times more Energy, 7.1 times more Fat, 11 times more Saturated Fat, 7.6 times more Omega 3, 7.1 times more Omega 6, 4.8 times more Carbohydrate, 2.2 times more Sugars, 9.9 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6