Comparing Nutrients in 1 kilogram Fenugreek Seed VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fenugreek Seed	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	111% 3230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	449% 584g	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	647% 246g	168% 64g	38g per day for Men 19-50 years
Protein	411% 230g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	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	268% 3.22mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	282% 3.66mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	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	143% 570μg	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	33.3% 30mg	13.3% 12mg	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	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

	Fenugreek Seed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	176% 1760mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1233% 11mg	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	4191% 335mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	455% 1910mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	534% 12.3mg	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	423% 2960mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	226% 7700mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fenugreek Seed vs Boiled Kidney Beans:

• Fenugreek Seed Spices have 2 times more Vitamin B1, 6.3 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fenugreek Seed vs Boiled Kidney Beans:

• Fenugreek Seed Spices have 5 times more Calcium, 5.1 times more Copper, 15.1 times more Iron, 4.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 5.7 times more Selenium, 67 times more Sodium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Water than Fenugreek Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• Fenugreek Seed Spices have 2.5 times more Energy, 12.8 times more Fat, 20 times more Saturated Fat, 2.6 times more Carbohydrate, 3.8 times more Fiber and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Fenugreek Seed Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.