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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Energy	22.6% 655kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	1.15% 0.83g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	130% 49.4g	139% 53g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	94% 53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	137% 1.8mg	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	89.3% 357μg	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	276% 248mg	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	119% 17.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	38.7% 387mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	172% 1.55mg	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	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	846% 19.5mg	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	124% 865mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.32% 11.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Dried Parsley 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 Parsley Spices:

• 7 ounces of California Red Kidney Beans have 2.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain more Vitamin A, 10.9 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 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 Parsley 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 Parsley Spices:

• 7 ounces of California Red Kidney Beans have 1.4 times more Copper than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 5.8 times more Calcium, 2.4 times more Iron, 2.5 times more Magnesium, 9.8 times more Manganese, 1.8 times more Potassium, 4.4 times more Selenium, 41.1 times more Sodium and 2.1 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Parsley Spices contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Parsley Spices contain 21.9 times more Fat, 38.3 times more Saturated Fat, 22.3 times more Omega 3 and 23.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Parsley Spices offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6