Comparing Nutrients in 1 kilogram Sesame Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	181% 5260kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	382% 371g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	162% 52g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	939% 160g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	NA	655% 249g	38g per day for Men 19-50 years
Protein	550% 308g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	California Red 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	2237% 27mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	836% 134mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	586% 29.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	77.5% 310μg	985% 3940μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1590mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1689% 15mg	1222% 11mg	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	1896% 152mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	860% 3610mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	647% 15mg	435% 10mg	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	1153% 8070mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	124% 4230mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	970% 107mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.24% 9g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Flour vs California Red Kidney Beans:

• High fat Sesame Flour has 5.1 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 3.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sesame Flour vs California Red Kidney Beans:

• High fat Sesame Flour has 1.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3.7 times more Sodium and 4.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Potassium than High fat Sesame Flour.
• Both High fat Sesame Flour and Raw California Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• High fat Sesame Flour has 1.6 times more Energy, 148.4 times more Fat, 144.3 times more Saturated Fat, 3.3 times more Omega 3, 295.6 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Carbohydrate than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.