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

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Ground Mustard Seed	Red Kidney Beans	Recommended Dietary Allowance
Energy	69.5% 2016kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	941% 15g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	37% 27g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	185% 104g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1056mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	192% 4.4mg	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% 1611mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	101% 11mg	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 Red Kidney Beans per 14 oz

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

• 14 ounces of Ground Mustard Seed have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin C and 24.1 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.4 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Ground Mustard Seed Spices as well as Raw 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 Red Kidney Beans:

• 14 ounces of Ground Mustard Seed have 3.2 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.2 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Mustard Seed have 1.5 times more Energy, 34.2 times more Fat, 12.9 times more Saturated Fat, 10.6 times more Omega 3, 26 times more Omega 6 and 3.2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.2 times more Carbohydrate than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6