Comparing Nutrients in 7 ounces California Red Kidney Beans VS Dried Marjoram Spices

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	22.6% 655kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	401% 6.4g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	130% 49.4g	210% 80g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	182% 2.36mg	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	195% 782μg	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	9.92% 8.93mg	113% 102mg	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	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	38.7% 387mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	250% 2.25mg	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	232% 18.6mg	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	469% 10.8mg	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	115% 804mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Marjoram Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Dried Marjoram Spices:

• 7 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 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.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Dried Marjoram Spices:

• 7 ounces of California Red Kidney Beans have 1.3 times more Phosphorus than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 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.
• Both California Red Kidney Beans and Dried Marjoram Spices contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.2 times more Energy and 1.9 times more Protein than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 28.2 times more 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.
• Both California Red Kidney Beans and Dried Marjoram Spices offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6