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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dill Seed	15%	31%	54%

Macro Nutrients

	California Red Kidney Beans	Dill Seed	Recommended Dietary Allowance
Energy	16% 468kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.23% 1.03g	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	8% 1.36g	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	60% 78.2g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	78.7% 30g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dill Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	25% 3.98mg	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	27.3% 0.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dill Seed	Recommended Dietary Allowance
Calcium	27.6% 276mg	215% 2149mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	123% 1.1mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	113% 2.6mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	49.4% 1681mg	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	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.29% 11g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 39.4 times more Vitamin B9 than Dill Seed Spices.
• While Dill Seed Spices contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dill Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 1.4 times more Copper, 1.5 times more Phosphorus and 1.3 times more Potassium than Dill Seed Spices.
• While Dill Seed Spices contain 7.8 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 3.8 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.5 times more Protein than Dill Seed Spices.
• While Dill Seed Spices contain 58.2 times more Fat, 20.3 times more Saturated Fat, 1.8 times more Omega 3 and 17.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dill Seed Spices have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Raw California Red Kidney Beans as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.