Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Boiled Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3750kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	340% 442g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	31% 22.5g	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	276% 105g	38g per day for Men 19-50 years
Protein	155% 86.7g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	523% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	286% 45.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	335% 4.35mg	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	25% 100μg	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	85.6% 77mg	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	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Calcium	35% 350mg	931% 9310mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	963% 8.67mg	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	8295% 664mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	871% 3660mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1449% 33.3mg	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	713% 4990mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	526% 17880mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	112% 1680mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	436% 48mg	11mg per day for Men 19-50 years
Water	18% 669g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cumin Seed:

• Boiled All Types Kidney Beans have 13 times more Vitamin B9 and 1.6 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 7.9 times more Vitamin B3, 3.6 times more Vitamin B6, 6.4 times more Vitamin C and 111 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cumin Seed:

• Boiled All Types Kidney Beans have 8.3 times more Water than Cumin Seed Spices.
• While Cumin Seed Spices contain 26.6 times more Calcium, 4 times more Copper, 29.9 times more Iron, 8.7 times more Magnesium, 7.8 times more Manganese, 3.6 times more Phosphorus, 4.4 times more Potassium, 4.7 times more Selenium, 168 times more Sodium and 4.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Cumin Seed Spices contain 3 times more Energy, 44.5 times more Fat, 21 times more Saturated Fat, 28.7 times more Omega 6, 1.9 times more Carbohydrate, 7 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cumin Seed Spices have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.