Comparing Nutrients in 100 grams California Red Kidney Beans VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Peppermint	18%	10%	72%

Macro Nutrients

	California Red Kidney Beans	Peppermint	Recommended Dietary Allowance
Energy	11.4% 330kcal	2.4% 70kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	27% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	11.5% 15g	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	65.5% 25g	21% 8g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Peppermint	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.92% 0.13mg	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	99% 394μg	28.5% 114μg	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	5% 4.5mg	35.3% 32mg	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

	California Red Kidney Beans	Peppermint	Recommended Dietary Allowance
Calcium	19.5% 195mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	36.6% 0.33mg	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	117% 9.35mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	51% 1.18mg	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	58% 405mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.13% 78.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Peppermint:

• Raw California Red Kidney Beans have 6.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Fresh Peppermint.
• While Fresh Peppermint contains more Vitamin A and 7.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Fresh Peppermint have similar amounts of Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Peppermint:

• Raw California Red Kidney Beans have 3.3 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 5.5 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Fresh Peppermint.
• While Fresh Peppermint contains 2.8 times more Sodium and 6.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Fresh Peppermint have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 4.7 times more Energy, 4 times more Carbohydrate, 3.1 times more Fiber and 6.5 times more Protein than Fresh Peppermint.
• While Fresh Peppermint contains 5.2 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Fresh Peppermint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.