Comparing Nutrients in 100 grams Dried Chives VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Chives	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 311kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	46% 59.8g	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	69% 26g	65.5% 25g	38g per day for Men 19-50 years
Protein	38% 21g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	379% 3415μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	30.5% 0.4mg	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	27% 108μg	99% 394μg	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	733% 660mg	5% 4.5mg	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

	Dried Chives	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	81.3% 813mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	122% 1.1mg	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	250% 20mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	43.5% 1mg	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	74% 518mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.12mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Freeze-dried Chives have more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5 times more Vitamin B6 and 146.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Freeze-dried Chives have 4.2 times more Calcium, 2.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium, 6.4 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Copper than Freeze-dried Chives.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Chives have 14 times more Fat, 16.4 times more Saturated Fat and 24 times more Omega 6 than Raw California Red Kidney Beans.
• Both Freeze-dried Chives and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Freeze-dried Chives as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.