Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Energy	114% 3300kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	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	655% 249g	245% 93g	38g per day for Men 19-50 years
Protein	435% 244g	318% 178g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	1069% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	115% 1.5mg	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	985% 3940μg	245% 980μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	195% 1950mg	420% 4200mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1798% 16mg	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	1169% 94mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	633% 14.6mg	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	579% 4050mg	1074% 7520mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Raw Whole Tahini:

• Raw California Red Kidney Beans have 2.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
• While Raw Whole Tahini contains 2.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Whole Tahini have similar amounts of Vitamin B5 per 1 kg.
• Both Raw California Red Kidney Beans as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Raw Whole Tahini:

• Raw California Red Kidney Beans have 3.7 times more Iron, 1.7 times more Magnesium and 3.6 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 2.2 times more Calcium, 1.5 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 6.7 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.3 times more Carbohydrate, 2.7 times more Fiber and 1.4 times more Protein than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.7 times more Energy, 192 times more Fat, 186.7 times more Saturated Fat, 4.3 times more Omega 3 and 382.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.