Comparing Nutrients in 1 pound Raw Whole Tahini VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Whole Tahini	Red Kidney Beans	Recommended Dietary Allowance
Energy	89% 2585kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	111% 42g	181% 69g	38g per day for Men 19-50 years
Protein	144% 80.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.8mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	139% 1.8mg	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	111% 445μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Red Kidney Beans	Recommended Dietary Allowance
Calcium	191% 1905mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	815% 7.34mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	142% 11.4mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	219% 5.04mg	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	487% 3411mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Whole Tahini versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Whole Tahini vs Red Kidney Beans:

• 1 pound of Raw Whole Tahini has 2.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Raw Whole Tahini as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Whole Tahini vs Red Kidney Beans:

• 1 pound of Raw Whole Tahini has 5.1 times more Calcium, 2.3 times more Copper, 1.3 times more Manganese, 1.9 times more Phosphorus, 6.2 times more Sodium and 1.7 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.7 times more Iron, 1.4 times more Magnesium and 3.3 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Whole Tahini has 1.7 times more Energy, 45.3 times more Fat, 43.6 times more Saturated Fat and 90.6 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Raw Whole Tahini.
• Both Raw Whole Tahini and Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6