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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Parsley Spices	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	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	276% 248mg	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	119% 17.8mg	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 Parsley Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	226% 2262mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	547% 43.7mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	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	124% 865mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 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.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Dried Parsley Spices.
• Both Dried Parsley 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 Parsley Spices vs California Red Kidney Beans:

• Dried Parsley Spices have 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.
• While Raw California Red Kidney Beans contain 1.4 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Parsley Spices have 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 Dried Parsley Spices and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Dried Parsley Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.