Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	California Red Kidney Beans	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	114% 3300kcal	195% 5650kcal	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	198% 257g	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	368% 140g	38g per day for Men 19-50 years
Protein	435% 244g	303% 170g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	669% 8.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	286% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	617% 8mg	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	195% 1950mg	989% 9890mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	2744% 24.7mg	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	1845% 148mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	848% 3560mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1085% 25mg	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	911% 6380mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	651% 71.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Sesame Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Roasted Sesame Seeds:

• 1 kilogram of California Red Kidney Beans has 15.3 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin C than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Sesame Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Roasted Sesame Seeds:

• 1 kilogram of California Red Kidney Beans has 3.1 times more Potassium than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 5.1 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Selenium and 2.8 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds 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.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6