Comparing Nutrients in 1 pound Canned Kidney Beans VS Partially Defatted Sesame Meal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Partially Defatted Sesame Meal	11%	72%	17%

Macro Nutrients

	Canned Kidney Beans	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Energy	13% 381kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	91% 118g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	973% 11.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	255% 12.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	51% 0.66mg	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	41% 163μg	34% 136μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Calcium	15.4% 154mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	734% 6.6mg	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	66.3% 5.3mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	281% 6.47mg	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	58.3% 408mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Partially Defatted Sesame Meal per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Partially Defatted Sesame Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Partially Defatted Sesame Meal:

• 1 lb of Partially Defatted Sesame Meal contains 22.2 times more Vitamin B1, 5.4 times more Vitamin B2, 31.2 times more Vitamin B3, 20.4 times more Vitamin B5 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Partially Defatted Sesame Meal provide similar amounts of Vitamin B9 per one pound.
• Both Canned All Types Kidney Beans as well as Partially Defatted Sesame Meal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Partially Defatted Sesame Meal:

• 1 pound of Canned Kidney Beans has 7.6 times more Sodium and 15.6 times more Water than Partially Defatted Sesame Meal.
• While 1 lb of Partially Defatted Sesame Meal contains 4.5 times more Calcium, 10.8 times more Copper, 12.4 times more Iron, 12.8 times more Magnesium, 8.5 times more Manganese, 8.6 times more Phosphorus, 1.7 times more Potassium and 22.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sesame Meal contains 6.8 times more Energy, 80 times more Fat, 47.7 times more Saturated Fat, 4.4 times more Omega 3, 194.8 times more Omega 6, 1.8 times more Carbohydrate and 3.2 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6