Comparing Nutrients in 1 kilogram Red Kidney Beans VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Energy	116% 3370kcal	111% 3230kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	449% 584g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	647% 246g	38g per day for Men 19-50 years
Protein	402% 225g	411% 230g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Calcium	83% 830mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1233% 11mg	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	4191% 335mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	455% 1910mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	226% 7700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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: Red Kidney Beans VS Fenugreek Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Fenugreek Seed:

• 1 kilogram of Red Kidney Beans has 1.9 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 Red Kidney Beans.
• Both Raw 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 Red Kidney Beans vs Fenugreek Seed:

• 1 kilogram of Red Kidney Beans has 1.4 times more Phosphorus and 1.8 times more Potassium than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 2.1 times more Calcium, 1.6 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 2 times more Selenium and 5.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Fenugreek Seed contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fenugreek Seed Spices contains 6 times more Fat, 9.5 times more Saturated Fat and 1.6 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Fenugreek Seed offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.