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

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Marjoram Spices	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.2% 384kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	286% 4.58g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	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	66% 86g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	150% 57g	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.5% 571μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	97% 388μg	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	81% 73mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	282% 2821mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	1465% 117mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	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	62% 434mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	63.5% 2157mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6 and 11.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Marjoram Spices.
• Both Dried Marjoram Spices 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 Dried Marjoram Spices vs California Red Kidney Beans:

• Dried Marjoram Spices have 10.2 times more Calcium, 8.8 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.4 times more Selenium, 7 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Raw California Red Kidney Beans have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Marjoram Spices have 28.2 times more Fat, 14.7 times more Saturated Fat, 38.5 times more Omega 3, 21.8 times more Omega 6 and 1.6 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Dried Marjoram Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.