Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Dried Chervil Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Boiled Kidney Beans	Dried Chervil Spices	Recommended Dietary Allowance
Energy	8.7% 252kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	75% 97g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	59% 22.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	142% 1.85mg	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	64.5% 258μg	136% 544μg	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	2.65% 2.4mg	110% 99mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	267% 2671mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	97% 0.87mg	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	55% 4.4mg	793% 63.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	181% 4.17mg	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	39% 274mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	277% 9406mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Dried Chervil Spices:

• Dried Chervil Spices contain more Vitamin A, 2.4 times more Vitamin B1, 11.7 times more Vitamin B2, 9.3 times more Vitamin B3, 7.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 41.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Dried Chervil Spices:

• Boiled All Types Kidney Beans have 9.3 times more Water than Dried Chervil Spices.
• While Dried Chervil Spices contain 38.5 times more Calcium, 2 times more Copper, 14.4 times more Iron, 3.1 times more Magnesium, 4.9 times more Manganese, 3.3 times more Phosphorus, 11.7 times more Potassium, 26.6 times more Selenium, 83 times more Sodium and 8.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have more Omega 3 than Dried Chervil Spices.
• While Dried Chervil Spices contain 1.9 times more Energy, 7.8 times more Fat, 16.7 times more Omega 6, 2.2 times more Carbohydrate, 1.8 times more Fiber and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Chervil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.