Comparing Nutrients in 1 kilogram Sisymbrium Seeds VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sisymbrium Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	907% 14.5g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	217% 121g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Boiled 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	159% 1.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1052% 168mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	598% 7.8mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1633% 16330mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	748% 3140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	626% 21300mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.65% 61g	18% 669g	3700g per day for Men 19-50 years

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

• Whole Dried Sisymbrium Seeds have 7.3 times more Vitamin B2, 29.1 times more Vitamin B3, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 25.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B9 than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Whole Dried Sisymbrium Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Whole Dried Sisymbrium Seeds have 46.7 times more Calcium, 7.5 times more Magnesium, 3.5 times more Manganese, 5.3 times more Potassium and 92 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Copper, 20.2 times more Iron, 23 times more Phosphorus, 3.3 times more Zinc and 11 times more Water than Whole Dried Sisymbrium Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Whole Dried Sisymbrium Seeds have 2.5 times more Energy, 9.2 times more Fat, 12.4 times more Saturated Fat, 8.5 times more Omega 3, 5.3 times more Omega 6, 2.6 times more Carbohydrate and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Whole Dried Sisymbrium Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.