Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Sesame Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	198% 5730kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	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	180% 235g	460% 598g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	311% 118g	655% 249g	38g per day for Men 19-50 years
Protein	317% 177g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	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	243% 970μg	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	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

	Whole Sesame Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	975% 9750mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	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	1819% 146mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	899% 6290mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.27% 47g	3.18% 118g	3700g per day for Men 19-50 years

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

• Dried Whole Sesame Seeds have 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15.6 times more Vitamin B5, 4.1 times more Vitamin B9 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs California Red Kidney Beans:

• Dried Whole Sesame Seeds have 5 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Selenium and 3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Potassium than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Dried Whole Sesame Seeds have 1.7 times more Energy, 198.7 times more Fat, 193.3 times more Saturated Fat, 4.5 times more Omega 3 and 395.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.