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Comparing Nutrients in 1 kilogram Sesame Seed KernelsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

218%6310kcal
Energy
43.8%1270kcal
6310 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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631%612g
Fat
5.15%5g
612 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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283%91g
Saturated Fat
2.3%0.73g
91 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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164%2.63g
Omega 3
106%1.7g
2.63 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1484%252g
Omega 6
6.35%1.08g
252 gvs1.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g
Carbohydrate
175%228g
117 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
6.62%4.8g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.8 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.97%0.7g
Fructose
NA
≤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]
0.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1g
Glucose
NA
1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.1g
Sucrose
NA
3.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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305%116g
Fiber
168%64g
116 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
365%205g
Protein
155%86.7g
205 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
30 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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583%7mg
Vitamin B1
133%1.6mg
Thiamine
7 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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69.2%0.9mg
Vitamin B2
44.6%0.58mg
Riboflavin
0.9 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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363%58mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
58 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
58%2.9mg
Vitamin B5
44%2.2mg
Pantothenic acid
2.9 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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308%4mg
Vitamin B6
92%1.2mg
Pyridoxine
4 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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288%1150μg
Vitamin B9
325%1300μg
Folates and Folic Acid
1150 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
13.3%12mg
Ascorbic acid
0 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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112%17mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
17 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
0 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

60%600mg
Calcium
35%350mg
600 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1556%14mg
Copper
240%2.16mg
14 mgvs2.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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795%63.6mg
Iron
278%22mg
63.6 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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821%3450mg
Magnesium
100%420mg
3450 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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626%14.4mg
Manganese
187%4.3mg
14.4 mgvs4.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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953%6670mg
Phosphorus
197%1380mg
6670 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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109%3700mg
Potassium
119%4050mg
3700 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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625%344μg
Selenium
20%11μg
344 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.3%470mg
Sodium
0.67%10mg
470 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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612%67.3mg
Zinc
91%10mg
67.3 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37.5g
Water
18%669g
37.5 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: