Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	California Red Kidney Beans	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	16% 468kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	32.7% 10.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	95% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	9.67% 1.64g	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	70% 91g	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	159% 60.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	12.4% 6.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.6% 221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	8.86% 1.4mg	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	190% 2.47mg	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	109% 435μg	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	96% 86.7mg	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	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	27.6% 276mg	181% 1814mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	86.6% 0.78mg	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	518% 41.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	115% 2.65mg	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	82% 574mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	40% 1354mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Rosemary Spices per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Dried Rosemary Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dried Rosemary Spices:

• 5 ounces of California Red Kidney Beans have 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Rosemary Spices.
• While 5 oz of Dried Rosemary Spices contain more Vitamin A, 2 times more Vitamin B2, 4.4 times more Vitamin B6 and 13.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Rosemary Spices provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Dried Rosemary Spices:

• 5 ounces of California Red Kidney Beans have 2 times more Copper, 5.8 times more Phosphorus and 1.6 times more Potassium than Dried Rosemary Spices.
• While 5 oz of Dried Rosemary Spices contain 6.6 times more Calcium, 3.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Selenium, 4.5 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 5 times more Protein than Dried Rosemary Spices.
• While 5 oz of Dried Rosemary Spices contain 60.9 times more Fat, 204.8 times more Saturated Fat, 12.8 times more Omega 3, 21.5 times more Omega 6 and 1.7 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Rosemary Spices offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6