Comparing Nutrients in 1 pound Boiled Kidney Beans VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tahini	11%	76%	13%

Macro Nutrients

	Boiled Kidney Beans	Tahini	Recommended Dietary Allowance
Energy	20% 576kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	107% 34g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	74% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.07% 2.22g	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	76.4% 29g	111% 42g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	52% 0.68mg	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	147% 590μg	111% 445μg	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	0.91% 0.14mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tahini	Recommended Dietary Allowance
Calcium	16% 159mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	811% 7.3mg	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	126% 10mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	287% 6.6mg	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	89.4% 626mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Tahini:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 7.6 times more Vitamin B1, 8.2 times more Vitamin B2, 9.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sesame Butter from Roasted Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Tahini:

• Boiled All Types Kidney Beans have 21.9 times more Water than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 12.2 times more Calcium, 7.5 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, 31.3 times more Selenium, 115 times more Sodium and 4.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sesame Butter from Roasted Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sesame Butter from Roasted Kernels contain 4.7 times more Energy, 107.5 times more Fat, 103.1 times more Saturated Fat, 2.4 times more Omega 3, 214.2 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sesame Butter from Roasted Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.