Comparing Nutrients in 100 grams Rosemary VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rosemary	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	37% 14g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.7% 0.074mg	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	27.3% 109μg	9% 36μg	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	24.2% 22mg	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rosemary	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.7% 317mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	15% 0.14mg	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	83% 6.65mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	7.3% 0.17mg	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	9.43% 66mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.83% 67.8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rosemary vs Canned Kidney Beans:

• Fresh Rosemary has 3 times more Vitamin B2, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5, 4.5 times more Vitamin B6, 3 times more Vitamin B9 and 18.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1 than Fresh Rosemary.
• Both Fresh Rosemary as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rosemary vs Canned Kidney Beans:

• Fresh Rosemary has 9.3 times more Calcium, 2.2 times more Copper, 5.7 times more Iron, 3.4 times more Magnesium, 5.7 times more Manganese, 2.8 times more Potassium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Phosphorus and 11.4 times more Sodium than Fresh Rosemary.
• Both Fresh Rosemary and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fresh Rosemary has 1.6 times more Energy, 9.8 times more Fat, 20.1 times more Saturated Fat, 5 times more Omega 3, 4.2 times more Omega 6, 1.4 times more Carbohydrate and 3.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.