Comparing Nutrients in 1 kilogram Sisymbrium Seeds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sisymbrium Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	907% 14.5g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	217% 121g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1052% 168mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	598% 7.8mg	57% 0.74mg	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	238% 950μg	90% 360μg	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	341% 307mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1633% 16330mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	150% 1.35mg	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	13.8% 1.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	748% 3140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	73% 1.68mg	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	8.57% 60mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	626% 21300mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.65% 61g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Canned Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sisymbrium Seeds vs Canned Kidney Beans:

• 1 kilogram of Sisymbrium Seeds has 1.6 times more Vitamin B1, 8.3 times more Vitamin B2, 40.9 times more Vitamin B3, 7.2 times more Vitamin B5, 10.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 25.6 times more Vitamin C than Canned Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sisymbrium Seeds vs Canned Kidney Beans:

• 1 kilogram of Sisymbrium Seeds has 48 times more Calcium, 11.6 times more Magnesium, 9 times more Manganese and 9 times more Potassium than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 10.6 times more Iron, 15 times more Phosphorus, 3.2 times more Sodium, 1.5 times more Zinc and 12.8 times more Water than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Canned Kidney Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sisymbrium Seeds has 3.8 times more Energy, 7.7 times more Fat, 6.4 times more Saturated Fat, 17.7 times more Omega 3, 5.4 times more Omega 6, 4 times more Carbohydrate and 2.3 times more Protein than Canned Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6