Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	175% 5080kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2370% 38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	172% 224g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	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	0.28% 0.2g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 37g	NA	g per day for Men 19-50 years
Fiber	321% 122g	245% 93g	38g per day for Men 19-50 years
Protein	466% 261g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	80% 1.04mg	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	405% 1620μg	185% 740μg	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	79% 71mg	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	338% 50.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	266% 2660mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	321% 2.9mg	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	1151% 92mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	138% 3.18mg	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	1183% 8280mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Mustard Seed versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ground Mustard Seed vs Boiled California Red Kidney Beans:

• 1 kilogram of Ground Mustard Seed has 6.2 times more Vitamin B1, 4.2 times more Vitamin B2, 8.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Ground Mustard Seed Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ground Mustard Seed vs Boiled California Red Kidney Beans:

• 1 kilogram of Ground Mustard Seed has 4 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 7.7 times more Magnesium, 7.7 times more Manganese, 6 times more Phosphorus, 1.8 times more Potassium, 173.4 times more Selenium and 7.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Mustard Seed has 4.1 times more Energy, 402.7 times more Fat, 142.1 times more Saturated Fat, 118.5 times more Omega 3, 296.1 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6