Comparing Nutrients in 14 ounces Ground Mustard Seed VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	69.5% 2016kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	941% 15g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	68.4% 89g	130g per day for Men 19-50 years
Sugars	37% 27g	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	0.11% 0.079g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.6g	NA	g per day for Men 19-50 years
Fiber	127% 48.4g	97% 37g	38g per day for Men 19-50 years
Protein	185% 104g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	31.8% 0.41mg	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	161% 643μg	73.4% 294μg	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	31.3% 28mg	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	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1056mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	127% 1.15mg	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	457% 36.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	55% 1.26mg	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	469% 3286mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.57% 21g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Ground Mustard Seed vs Boiled California Red Kidney Beans:

• 14 ounces of Ground Mustard Seed have 6.2 times more Vitamin B1, 4.2 times more Vitamin B2, 8.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Ground Mustard Seed Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Mustard Seed vs Boiled California Red Kidney Beans:

• 14 ounces of Ground Mustard Seed have 4 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 7.7 times more Magnesium, 7.7 times more Manganese, 6 times more Phosphorus, 1.8 times more Potassium, 173.4 times more Selenium and 7.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Mustard Seed have 4.1 times more Energy, 402.7 times more Fat, 142.1 times more Saturated Fat, 118.5 times more Omega 3, 296.1 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6