Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Boiled Kidney Beans	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	200% 260g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	6.62% 4.8g	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	168% 64g	445% 169g	38g per day for Men 19-50 years
Protein	155% 86.7g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	112% 1.46mg	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	325% 1300μg	240% 960μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	1619% 14.6mg	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	278% 22mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	620% 14.3mg	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	197% 1380mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	392% 5880mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	930% 102mg	11mg per day for Men 19-50 years
Water	18% 669g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Toasted Sesame Seeds with Salt:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 7.5 times more Vitamin B1, 8 times more Vitamin B2, 9.4 times more Vitamin B3, 3.1 times more Vitamin B5 and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Toasted Sesame Seeds with Salt:

• Boiled All Types Kidney Beans have 13.4 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 3.7 times more Calcium, 6.7 times more Copper, 3.5 times more Iron, 8.2 times more Magnesium, 3.3 times more Manganese, 5.6 times more Phosphorus, 31.3 times more Selenium, 588 times more Sodium and 10.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 4.5 times more Energy, 96 times more Fat, 92.1 times more Saturated Fat, 2.1 times more Omega 3, 191.2 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.