Comparing Nutrients in 1 pound Toasted Sesame Seed Kernels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Sesame Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	88.7% 2572kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	78% 102g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	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	202% 76.7g	111% 42g	38g per day for Men 19-50 years
Protein	137% 77g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Boiled California 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	455% 5.47mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	36.3% 0.47mg	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	109% 435μg	84% 336μg	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	6.05% 5.44mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	59.4% 594mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	146% 1.3mg	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	441% 35.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	281% 6.47mg	62.7% 1.44mg	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	502% 3511mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	54% 1842mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sesame Seed Kernels versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sesame Seed Kernels vs Boiled California Red Kidney Beans:

• 1 pound of Toasted Sesame Seed Kernels has 9.3 times more Vitamin B1, 7.5 times more Vitamin B2, 10.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Toasted Hulled Sesame Seed Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sesame Seed Kernels vs Boiled California Red Kidney Beans:

• 1 pound of Toasted Sesame Seed Kernels has 2 times more Calcium, 5 times more Copper, 2.6 times more Iron, 7.2 times more Magnesium, 4.5 times more Manganese, 5.6 times more Phosphorus, 28.7 times more Selenium, 9.8 times more Sodium and 11.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Toasted Sesame Seed Kernels and Boiled California Red Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sesame Seed Kernels has 4.6 times more Energy, 533.3 times more Fat, 480.1 times more Saturated Fat, 11.3 times more Omega 3, 1032.7 times more Omega 6, 1.8 times more Fiber and 1.9 times more Protein than Boiled California Red Kidney Beans.
• Both Toasted Sesame Seed Kernels and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6