Comparing Nutrients in 5 ounces California Red Kidney Beans VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Caraway Seed	19%	32%	49%

Macro Nutrients

	California Red Kidney Beans	Caraway Seed	Recommended Dietary Allowance
Energy	16% 468kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	26% 4.43g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	142% 54g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	39.3% 0.51mg	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	3.54% 14μg	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	33% 29.8mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Caraway Seed	Recommended Dietary Allowance
Calcium	27.6% 276mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	143% 1.3mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	80% 1.84mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Caraway Seed:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1 and 39.4 times more Vitamin B9 than Caraway Seed Spices.
• While Caraway Seed Spices contain more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Caraway Seed Spices have similar amounts of Vitamin B6 per 5 oz.
• Both Raw California Red Kidney Beans as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Caraway Seed:

• Raw California Red Kidney Beans have 1.2 times more Copper than Caraway Seed Spices.
• While Caraway Seed Spices contain 3.5 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 3.8 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Caraway Seed Spices have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.2 times more Protein than Caraway Seed Spices.
• While Caraway Seed Spices contain 58.4 times more Fat, 17.2 times more Saturated Fat, 1.8 times more Omega 3, 57.8 times more Omega 6 and 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Caraway Seed Spices have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.