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

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Oregano Spices	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 376kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.07g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	6.87% 2.2g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	24.4% 31.8g	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	2.2% 1.6g	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	% 2.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	159% 60.2g	34.7% 13g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	11.3% 0.15mg	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	84% 336μg	26.2% 105μg	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	3.62% 3.26mg	1.9% 1.7mg	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	173% 26mg	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 Oregano Spices	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	226% 2264mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	45.5% 0.41mg	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	652% 52mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	308% 7.07mg	19.6% 0.45mg	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	30% 210mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	34.7% 3.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.56% 95g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 8.6 times more Vitamin B3, 4.2 times more Vitamin B5, 10 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Dried Oregano Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Oregano Spices have 24.2 times more Calcium, 2.2 times more Copper, 12.3 times more Iron, 5.6 times more Magnesium, 15.7 times more Manganese, 3 times more Potassium, 3.8 times more Selenium, 6.3 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.7 times more Water than Dried Oregano Spices.
• Both Dried Oregano Spices and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Oregano Spices have 2.1 times more Energy, 47.6 times more Fat, 110.8 times more Saturated Fat, 19.4 times more Omega 3, 37.4 times more Omega 6, 3.1 times more Carbohydrate and 4.6 times more Fiber than Boiled California Red Kidney Beans.
• Both Dried Oregano Spices and Boiled California Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Dried Oregano Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.