Comparing Nutrients in 100 grams Bay Leaf Spices VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.8% 313kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.36g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.28g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	57.7% 75g	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	69.2% 26.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	34.3% 309μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.75% 0.009mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	45% 180μg	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	51.7% 46.5mg	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

	Bay Leaf Spices	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	83.4% 834mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	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	538% 43mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	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	16% 113mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bay Leaf Spices vs California Red Kidney Beans:

• Bay Leaf Spices have more Vitamin A, 1.9 times more Vitamin B2, 4.4 times more Vitamin B6 and 10.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 58.8 times more Vitamin B1 and 2.2 times more Vitamin B9 than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Bay Leaf Spices 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 Bay Leaf Spices vs California Red Kidney Beans:

• Bay Leaf Spices have 4.3 times more Calcium, 4.6 times more Iron, 8.2 times more Manganese, 2.1 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Copper, 1.3 times more Magnesium, 3.6 times more Phosphorus and 2.8 times more Potassium than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw California Red Kidney Beans have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bay Leaf Spices have 33.4 times more Fat, 63.3 times more Saturated Fat, 12.5 times more Omega 3, 23 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 100 g.
• Both Bay Leaf Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.