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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	198% 5730kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	471% 613g	130g per day for Men 19-50 years
Sugars	4.14% 3g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	317% 177g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	975% 9750mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	400% 13590mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.27% 47g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Whole Sesame Seeds has 1.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 15.6 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Dried Whole Sesame Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Red Kidney Beans:

• 1 kilogram of Whole Sesame Seeds has 11.7 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 10.8 times more Selenium and 2.8 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Potassium than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 1.7 times more Energy, 46.9 times more Fat, 45.2 times more Saturated Fat and 93.8 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Carbohydrate, 7 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6