Comparing Nutrients in 1 kilogram Red Kidney Beans VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Energy	116% 3370kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	428% 416g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	141% 45g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1664% 283g	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	41.2% 30g	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% 2.9g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	400% 152g	513% 195g	38g per day for Men 19-50 years
Protein	402% 225g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	190% 2.47mg	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	205% 820μg	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	11% 10mg	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	118% 17.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Calcium	83% 830mg	1438% 14380mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1808% 16.3mg	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	1220% 98mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	826% 3470mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	2916% 67mg	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	1243% 8700mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	211% 7190mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	718% 79mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Poppy Seed per 1 kg

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

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

• 1 kilogram of Red Kidney Beans has 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.8 times more Vitamin B9, 4.5 times more Vitamin C and more Vitamin K than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 1.4 times more Vitamin B1 and 8.4 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Poppy Seed have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Poppy 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 Poppy Seed:

• 1 kilogram of Red Kidney Beans has 1.9 times more Potassium than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 17.3 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6 times more Manganese, 2.1 times more Phosphorus, 4.2 times more Selenium and 2.8 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.3 times more Omega 3, 2.2 times more Carbohydrate and 1.3 times more Protein than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 1.6 times more Energy, 39.2 times more Fat, 29.3 times more Saturated Fat, 124.1 times more Omega 6, 1.4 times more Sugars and 1.3 times more Fiber than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6