Comparing Nutrients in 5 ounces California Red Kidney Beans VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	California Red Kidney Beans	Coriander Leaves	Recommended Dietary Allowance
Energy	16% 468kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	4% 5.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	93% 35.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.2% 0.21mg	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	140% 558μg	22% 88μg	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	7.1% 6.38mg	42.5% 38.3mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	366% 439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Coriander Leaves	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35.4% 0.32mg	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	166% 13.3mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	26.3% 0.6mg	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	82% 574mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Coriander Leaves:

• Raw California Red Kidney Beans have 7.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Coriander Leaves.
• While Raw Coriander Leaves contain more Vitamin A and 6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Coriander Leaves:

• Raw California Red Kidney Beans have 2.9 times more Calcium, 4.9 times more Copper, 5.3 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 2.9 times more Potassium, 3.6 times more Selenium and 5.1 times more Zinc than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.2 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 14.3 times more Energy, more Omega 3, 16.3 times more Carbohydrate, 8.9 times more Fiber and 11.4 times more Protein than Raw Coriander Leaves.
• Both Raw California Red Kidney Beans as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.