Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Boiled Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Energy	17.4% 504kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	72.4% 12.3g	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	135% 176g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	12.3% 8.93g	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	77.3% 29.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	133% 1.73mg	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	9.92% 39.7μg	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	34% 30.6mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Calcium	11% 111mg	370% 3695mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	382% 3.44mg	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	146% 11.7mg	3292% 263mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	346% 1453mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	575% 13.2mg	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	80.5% 564mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	209% 7096mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	173% 19mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cumin Seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Cumin Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Cumin Seed:

• 14 ounces of Boiled Red Kidney Beans have 13 times more Vitamin B9 and 1.6 times more Vitamin K than Cumin Seed.
• While 14 oz of Cumin Seed Spices contain more Vitamin A, 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 7.9 times more Vitamin B3, 3.6 times more Vitamin B6, 6.4 times more Vitamin C and 111 times more Vitamin E than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cumin Seed:

• 14 oz of Cumin Seed Spices contain 33.3 times more Calcium, 3.6 times more Copper, 22.6 times more Iron, 8.1 times more Magnesium, 7 times more Manganese, 3.5 times more Phosphorus, 4.4 times more Potassium, 4.3 times more Selenium, 84 times more Sodium and 4.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cumin Seed Spices contain 3 times more Energy, 44.5 times more Fat, 21.3 times more Saturated Fat, 29 times more Omega 6, 1.9 times more Carbohydrate, 7 times more Sugars, 1.4 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cumin Seed offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6