Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	California Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Energy	114% 3300kcal	111% 3230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	449% 584g	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	647% 246g	38g per day for Men 19-50 years
Protein	435% 244g	411% 230g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fenugreek Seed	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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	462% 6mg	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	143% 570μg	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	33.3% 30mg	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	195% 1950mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1233% 11mg	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	4191% 335mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	455% 1910mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	534% 12.3mg	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	579% 4050mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	226% 7700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	227% 25mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.4% 88.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fenugreek Seed per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Fenugreek Seed:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Fenugreek Seed Spices 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 Fenugreek Seed:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 3.6 times more Iron, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed contain similar levels of Calcium, Copper, Magnesium, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fenugreek Seed Spices contains 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.