Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Ground Savory	8%	15%	77%

Macro Nutrients

	Boiled Kidney Beans	Ground Savory	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.64% 8.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	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	75% 97g	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	170% 64.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	197% 2.57mg	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	NA	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	78.7% 71mg	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	Ground Savory	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	302% 3022mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	133% 1.2mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	127% 534mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	376% 8.65mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.34% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Ground Savory:

• Ground Savory Spice contains more Vitamin A, 2.3 times more Vitamin B1, 7.1 times more Vitamin B3, 15.1 times more Vitamin B6 and 41.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Ground Savory:

• Boiled All Types Kidney Beans have 7.4 times more Water than Ground Savory Spice.
• While Ground Savory Spice contains 60.9 times more Calcium, 3.9 times more Copper, 17.1 times more Iron, 9 times more Magnesium, 14.2 times more Manganese, 2.6 times more Potassium, 4.2 times more Selenium, 24 times more Sodium and 4.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Savory Spice have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 2.1 times more Energy, 11.8 times more Fat, 44.7 times more Saturated Fat, 3 times more Carbohydrate and 7.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.