Comparing Nutrients in 1 kilogram Tahini VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Tahini	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	205% 5950kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	175% 228g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	4.4% 3.2g	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	245% 93g	168% 64g	38g per day for Men 19-50 years
Protein	304% 170g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tahini	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	92% 1.2mg	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	245% 980μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	16.7% 2.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	426% 4260mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	240% 2.16mg	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	1119% 89.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	187% 4.3mg	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	1046% 7320mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tahini vs Boiled Kidney Beans:

• Sesame Butter from Roasted Kernels have 7.6 times more Vitamin B1, 8.2 times more Vitamin B2, 9.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Boiled Kidney Beans:

• Sesame Butter from Roasted Kernels have 12.2 times more Calcium, 7.5 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, 31.3 times more Selenium, 115 times more Sodium and 4.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 21.9 times more Water than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 4.7 times more Energy, 107.5 times more Fat, 103.1 times more Saturated Fat, 2.4 times more Omega 3, 214.2 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Sesame Butter from Roasted Kernels and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.