Comparing Nutrients in 1 kilogram Red Kidney Beans VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Energy	116% 3370kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	62% 20g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	216% 281g	130g per day for Men 19-50 years
Sugars	29% 21g	94% 68g	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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	400% 152g	321% 122g	38g per day for Men 19-50 years
Protein	402% 225g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	305% 3.97mg	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	405% 1620μg	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	79% 71mg	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	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	83% 830mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	717% 6.45mg	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	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	1064% 24.5mg	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	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Ground Mustard Seed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Ground Mustard Seed:

• 1 kilogram of Red Kidney Beans has 2.4 times more Vitamin B9 than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin C and 24.1 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Ground Mustard 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 Ground Mustard Seed:

• 1 kilogram of Red Kidney Beans has 1.8 times more Potassium than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 3.2 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.2 times more Carbohydrate and 1.2 times more Fiber than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 1.5 times more Energy, 34.2 times more Fat, 12.9 times more Saturated Fat, 10.6 times more Omega 3, 26 times more Omega 6 and 3.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6