Comparing Nutrients in 1 pound Roasted Sesame Seeds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Sesame Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	88.4% 2563kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	167% 63.5g	297% 113g	38g per day for Men 19-50 years
Protein	137% 77g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	449% 4486mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15.3 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Roasted Whole Sesame Seeds as well as Raw California Red 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 California Red Kidney Beans:

• Roasted Whole Sesame Seeds have 5.1 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Selenium and 2.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Potassium than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Sesame Seeds have 1.7 times more Energy, 192 times more Fat, 186.7 times more Saturated Fat, 4.3 times more Omega 3 and 382.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.