Comparing Nutrients in 100 calories Ground Mustard Seed VS California Red Kidney Beans

Weight per 100 calories

• Ground Mustard Seed: 19.7g
• California Red Kidney Beans: 30.3g

Ground Mustard Seed has 1.5 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 100 calories - Ground Mustard Seed or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	46.7% 0.75g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.25% 5.53g	14% 18g	130g per day for Men 19-50 years
Sugars	1.84% 1.34g	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	0.005% 0.004g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	20% 7.55g	38g per day for Men 19-50 years
Protein	9.17% 5.13g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.044% 0.39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.95% 0.051mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	9.25% 0.12mg	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	7.97% 32μg	30% 119μg	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	1.55% 1.4mg	1.5% 1.36mg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37% 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	22.7% 1.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	17.3% 73mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	13% 0.3mg	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	23.3% 163mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	0.096% 3.56g	3700g per day for Men 19-50 years

Ground Mustard Seed VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Ground Mustard Seed or California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Ground Mustard Seed vs California Red Kidney Beans:

• 100 calories of Ground Mustard Seed have 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans provide similar amounts of Vitamin B1 per 100 calories.
• Both Ground Mustard Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Ground Mustard Seed vs California Red Kidney Beans:

• 100 calories of Ground Mustard Seed have 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 42.2 times more Selenium and 1.5 times more Zinc than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.6 times more Copper, 1.6 times more Iron and 3.1 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans contain similar levels of Calcium per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Ground Mustard Seed have 94.2 times more Fat, 29.3 times more Omega 3 and 71.2 times more Omega 6 than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 3.3 times more Carbohydrate, 3.1 times more Fiber and 1.4 times more Protein than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6