Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Boiled Kidney Beans	Dried Spearmint	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	247% 3.96g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	56.7% 73.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	111% 42.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.4% 28.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	281% 3.66mg	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% 184μg	188% 751μg	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	0% 0mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Spearmint	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	211% 2109mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	243% 2.2mg	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	39.3% 3.15mg	1550% 124mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	708% 16.3mg	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	28% 196mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	80.2% 2727mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dried Spearmint:

• Boiled All Types Kidney Beans have more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains more Vitamin A, 1.8 times more Vitamin B1, 24.5 times more Vitamin B2, 11.4 times more Vitamin B3, 6.4 times more Vitamin B5, 21.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dried Spearmint:

• Boiled All Types Kidney Beans have 5.9 times more Water than Dried Spearmint.
• While Dried Spearmint contains 42.5 times more Calcium, 7.1 times more Copper, 39.4 times more Iron, 14.3 times more Magnesium, 26.7 times more Manganese, 2 times more Phosphorus, 4.8 times more Potassium, 344 times more Sodium and 2.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Dried Spearmint contains 2.2 times more Energy, 12.1 times more Fat, 21.6 times more Saturated Fat, 16.4 times more Omega 3, 4.1 times more Omega 6, 2.3 times more Carbohydrate, 4.7 times more Fiber and 2.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.