Comparing Nutrients in 1 kilogram Toasted Sesame Seed Kernels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Sesame Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	196% 5670kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	172% 224g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	445% 169g	245% 93g	38g per day for Men 19-50 years
Protein	303% 170g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Boiled 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	1004% 12mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	80% 1.04mg	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	240% 960μg	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	131% 1310mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1619% 14.6mg	321% 2.9mg	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	973% 77.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	620% 14.3mg	138% 3.18mg	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	1106% 7740mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	119% 4060mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	930% 102mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sesame Seed Kernels vs Boiled California Red Kidney Beans:

• 1 kilogram of Toasted Sesame Seed Kernels has 9.3 times more Vitamin B1, 7.5 times more Vitamin B2, 10.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Toasted Hulled Sesame Seed Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sesame Seed Kernels vs Boiled California Red Kidney Beans:

• 1 kilogram of Toasted Sesame Seed Kernels has 2 times more Calcium, 5 times more Copper, 2.6 times more Iron, 7.2 times more Magnesium, 4.5 times more Manganese, 5.6 times more Phosphorus, 28.7 times more Selenium, 9.8 times more Sodium and 11.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Toasted Sesame Seed Kernels and Boiled California Red Kidney Beans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sesame Seed Kernels has 4.6 times more Energy, 533.3 times more Fat, 480.1 times more Saturated Fat, 11.3 times more Omega 3, 1032.7 times more Omega 6, 1.8 times more Fiber and 1.9 times more Protein than Boiled California Red Kidney Beans.
• Both Toasted Sesame Seed Kernels and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6