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

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.95g	65.2% 84.8g	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	7.83% 2.98g	93% 35.3g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	60.8% 547μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	43.3% 0.56mg	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	53% 213μg	140% 558μg	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	134% 120mg	7.1% 6.38mg	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

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	173% 1.56mg	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	117% 9.34mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	61.6% 1.4mg	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	13.4% 94mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Fresh Dill Weed has more Vitamin A, 1.4 times more Vitamin B2 and 18.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Fresh Dill Weed has 1.3 times more Manganese, 5.5 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 6.1 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Fresh Dill Weed.
• Both Fresh Dill Weed and Raw California Red Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Dill Weed has 4.5 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.7 times more Energy, 6.5 times more Omega 3, 8.5 times more Carbohydrate, 11.9 times more Fiber and 7 times more Protein than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.