Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Boiled Kidney Beans	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.4% 504kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	79.5% 103g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.63% 1.9g	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	67% 25.4g	177% 67g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	44.6% 0.58mg	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	129% 516μg	95% 381μg	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	5.3% 4.76mg	0% 0mg	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	0.79% 0.12mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	14% 139mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	643% 5.8mg	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	110% 8.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	246% 5.66mg	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	78.2% 548mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Toasted Sesame Seed Kernels:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 7.5 times more Vitamin B1, 8 times more Vitamin B2, 9.4 times more Vitamin B3, 3.1 times more Vitamin B5 and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Toasted Sesame Seed Kernels:

• Boiled All Types Kidney Beans have 13.4 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 3.7 times more Calcium, 6.7 times more Copper, 3.5 times more Iron, 8.2 times more Magnesium, 3.3 times more Manganese, 5.6 times more Phosphorus, 31.3 times more Selenium, 39 times more Sodium and 10.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Hulled Sesame Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Hulled Sesame Seed Kernels contain 4.5 times more Energy, 96 times more Fat, 92.1 times more Saturated Fat, 2.1 times more Omega 3, 191.2 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Hulled Sesame Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.