Comparing Nutrients in 7 ounces Bay Leaf Spices VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 621kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	130% 2.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	130% 49.4g	38g per day for Men 19-50 years
Protein	27% 15g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.45mg	60.6% 0.79mg	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	89.3% 357μg	195% 782μg	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	103% 92mg	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	166% 1655mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	243% 2.2mg	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	1067% 85.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	705% 16.2mg	86.3% 2mg	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	32% 224mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bay Leaf Spices VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Bay Leaf Spices vs California Red Kidney Beans:

• 7 ounces of Bay Leaf Spices have more Vitamin A, 1.9 times more Vitamin B2, 4.4 times more Vitamin B6 and 10.3 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 58.8 times more Vitamin B1 and 2.2 times more Vitamin B9 than Bay Leaf Spices.
• Both Bay Leaf Spices and California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Bay Leaf Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bay Leaf Spices vs California Red Kidney Beans:

• 7 ounces of Bay Leaf Spices have 4.3 times more Calcium, 4.6 times more Iron, 8.2 times more Manganese and 1.5 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.6 times more Copper, 1.3 times more Magnesium, 3.6 times more Phosphorus and 2.8 times more Potassium than Bay Leaf Spices.
• Both Bay Leaf Spices and California Red Kidney Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bay Leaf Spices have 33.4 times more Fat, 63.3 times more Saturated Fat, 12.5 times more Omega 3, 23 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.2 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and California Red Kidney Beans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6