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

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Ground Mustard Seed	Red Kidney Beans	Recommended Dietary Allowance
Energy	175% 5080kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2370% 38g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	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	216% 281g	471% 613g	130g per day for Men 19-50 years
Sugars	94% 68g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	466% 261g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	405% 1620μg	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	79% 71mg	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	338% 50.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Red Kidney Beans	Recommended Dietary Allowance
Calcium	266% 2660mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	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	1151% 92mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	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	1183% 8280mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Ground Mustard Seed 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 Ground Mustard Seed vs Red Kidney Beans:

• 1 kilogram of Ground Mustard Seed has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin C and 24.1 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Ground Mustard Seed Spices 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 Ground Mustard Seed vs Red Kidney Beans:

• 1 kilogram of Ground Mustard Seed has 3.2 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.2 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Mustard Seed has 1.5 times more Energy, 34.2 times more Fat, 12.9 times more Saturated Fat, 10.6 times more Omega 3, 26 times more Omega 6 and 3.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Carbohydrate than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6