Comparing Nutrients in 14 ounces Ground Mustard Seed VS 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	69.5% 2016kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	941% 15g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1.26% 0.21g	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	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	185% 104g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	121% 1.58mg	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	161% 643μg	391% 1564μg	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	20% 18mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1056mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.57% 21g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Ground Mustard Seed versus 14 oz of 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 California Red Kidney Beans:

• 14 ounces of Ground Mustard Seed have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.4 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Ground Mustard Seed Spices as well as Raw 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 California Red Kidney Beans:

• 14 ounces of Ground Mustard Seed have 1.4 times more Calcium, 2.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.4 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.7 times more Copper and 2 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Mustard Seed have 1.5 times more Energy, 145 times more Fat, 55.3 times more Saturated Fat, 45.1 times more Omega 3 and 109.6 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 2 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6