Comparing Nutrients in 5 ounces California Red Kidney Beans VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Ground Savory	8%	15%	77%

Macro Nutrients

	California Red Kidney Beans	Ground Savory	Recommended Dietary Allowance
Energy	16% 468kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	8.64% 8.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	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	75% 97g	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	170% 64.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	36% 5.8mg	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	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	140% 558μg	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	7.1% 6.38mg	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	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	Ground Savory	Recommended Dietary Allowance
Calcium	27.6% 276mg	302% 3022mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	127% 534mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	44% 1490mg	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	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.34% 12.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1 than Ground Savory Spice.
• While Ground Savory Spice contains more Vitamin A, 2 times more Vitamin B3, 4.6 times more Vitamin B6 and 11.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Ground Savory:

• Raw California Red Kidney Beans have 1.3 times more Copper, 2.9 times more Phosphorus and 1.4 times more Potassium than Ground Savory Spice.
• While Ground Savory Spice contains 10.9 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 1.4 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.2 times more Energy and 3.6 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 23.6 times more Fat, 90.6 times more Saturated Fat and 1.8 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Ground Savory Spice have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.