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

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Marjoram Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.5% 538kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	401% 6.4g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	35% 45.2g	130g per day for Men 19-50 years
Sugars	11% 8.1g	0.88% 0.64g	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	210% 80g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	45% 25g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	89% 800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.8% 0.57mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	18.3% 0.24mg	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	64.5% 258μg	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	113% 102mg	2.65% 2.4mg	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	22.4% 3.35mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1028% 1234μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	395% 3949mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	47.6% 0.43mg	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	2052% 164mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	37% 0.85mg	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	86.7% 607mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.6% 133g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 7.1 times more Vitamin B3, 9.9 times more Vitamin B6, 2.1 times more Vitamin B9, 42.8 times more Vitamin C, 56.3 times more Vitamin E and 74 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Dried Marjoram Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Marjoram Spices have 56.9 times more Calcium, 5.2 times more Copper, 37.3 times more Iron, 8.2 times more Magnesium, 12.6 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium, 4.1 times more Selenium, 77 times more Sodium and 3.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Water than Dried Marjoram Spices.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices have 2.1 times more Energy, 14.1 times more Fat, 7.2 times more Saturated Fat, 19 times more Omega 3, 10.9 times more Omega 6, 2.7 times more Carbohydrate, 12.8 times more Sugars, 6.3 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Dried Marjoram Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.