Comparing Nutrients in 7 ounces Dried Coriander Leaf VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Coriander Leaf	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 554kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	79.5% 103g	91% 119g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	54.3% 20.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	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	93% 1.2mg	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	136% 544μg	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	1250% 1125mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	247% 2473mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	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	1053% 84.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	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	136% 955mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Coriander Leaf vs California Red Kidney Beans:

• Dried Coriander Leaf Spices have more Vitamin A, 2.4 times more Vitamin B1, 6.8 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 125.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B9 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Coriander Leaf vs California Red Kidney Beans:

• Dried Coriander Leaf Spices have 6.4 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 4.3 times more Magnesium, 6.4 times more Manganese, 3 times more Potassium, 9.2 times more Selenium, 19.2 times more Sodium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both Dried Coriander Leaf Spices and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Coriander Leaf Spices have 19.1 times more Fat and 6.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 and 2.4 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Dried Coriander Leaf Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.