Comparing Nutrients in 1 kilogram Red Kidney Beans VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Red Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Energy	116% 3370kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	144% 46g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1615% 275g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	29% 21g	20.7% 15g	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	4.28% 3.1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	400% 152g	105% 40g	38g per day for Men 19-50 years
Protein	402% 225g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	575% 92mg	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	275% 1100μg	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	5.56% 5mg	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	14% 2.1mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1778% 16mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	3304% 76mg	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	580% 4060mg	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	900% 99mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Hemp Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Hemp Seeds:

• 1 kilogram of Red Kidney Beans has 3.6 times more Vitamin B9 and 9 times more Vitamin C than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hemp Seeds provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Hemp Seeds:

• 1 kg of Hulled Hemp Seeds contains 2.3 times more Copper, 5.1 times more Magnesium, 6.8 times more Manganese, 4.1 times more Phosphorus, 8.1 times more Selenium and 3.5 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hemp Seeds contain similar levels of Calcium, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.1 times more Carbohydrate, 1.4 times more Sugars and 3.8 times more Fiber than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 1.6 times more Energy, 46 times more Fat, 29.9 times more Saturated Fat, 28 times more Omega 3, 120.4 times more Omega 6 and 1.4 times more Protein than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6