Comparing Nutrients in 1 pound Roasted Sesame Seeds VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Roasted Sesame Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	88.4% 2563kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	167% 63.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	137% 77g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.64mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	42% 0.54mg	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	147% 590μg	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	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	449% 4486mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	109% 0.98mg	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	837% 67mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	85% 1.95mg	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	413% 2894mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.4% 15g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sesame Seeds vs Boiled Kidney Beans:

• Roasted Whole Sesame Seeds have 5 times more Vitamin B1, 4.3 times more Vitamin B2, 7.9 times more Vitamin B3 and 6.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sesame Seeds vs Boiled Kidney Beans:

• Roasted Whole Sesame Seeds have 28.3 times more Calcium, 11.4 times more Copper, 6.6 times more Iron, 8.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 31.3 times more Selenium and 7.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 20.3 times more Water than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Sesame Seeds have 4.4 times more Energy, 96 times more Fat, 92.1 times more Saturated Fat, 2.1 times more Omega 3, 191.2 times more Omega 6, 2.2 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Roasted Whole Sesame Seeds and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Roasted Whole Sesame Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.