Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sesame Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Energy	86.4% 2504kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	10% 7.34g	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	0.38% 0.28g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 7.34g	g per day for Men 19-50 years
Fiber	121% 46g	45% 17g	38g per day for Men 19-50 years
Protein	145% 81g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	22.6% 0.29mg	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	114% 456μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	44.5% 6.67mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24% 238mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	59.5% 0.54mg	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	316% 25.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	29% 0.67mg	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	378% 2647mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.4% 15g	8.37% 310g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 6 times more Vitamin B1, 1.8 times more Vitamin B2, 14.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 84 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Hulled Sesame Seed Kernels have 1.8 times more Calcium, 10.4 times more Copper, 5.4 times more Iron, 12.8 times more Magnesium, 8.6 times more Manganese, 7.4 times more Phosphorus, 1.6 times more Potassium, 38.2 times more Selenium and 14.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.3 times more Sodium and 20.8 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 7.5 times more Energy, 102 times more Fat, 64.2 times more Saturated Fat, 3.2 times more Omega 3, 238 times more Omega 6, 2.7 times more Fiber and 3.9 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.