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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	195% 5650kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	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	198% 257g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	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	368% 140g	400% 152g	38g per day for Men 19-50 years
Protein	303% 170g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	669% 8.03mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	617% 8mg	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	245% 980μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	989% 9890mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	2744% 24.7mg	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	1845% 148mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	848% 3560mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	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	911% 6380mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	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	651% 71.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.89% 33g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Sesame Seeds vs Red Kidney Beans:

• 1 kilogram of Roasted Sesame Seeds has 1.3 times more Vitamin B1, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 15.3 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sesame Seeds has 11.9 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Selenium and 2.6 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Potassium than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sesame Seeds has 1.7 times more Energy, 45.3 times more Fat, 43.6 times more Saturated Fat and 90.6 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Carbohydrate and 1.3 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Red Kidney Beans offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6