Comparing Nutrients in 1 pound Fenugreek Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fenugreek Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.5% 1465kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.62g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	204% 265g	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	294% 112g	297% 113g	38g per day for Men 19-50 years
Protein	186% 104g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	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	122% 1.46mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	64.6% 259μg	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	15% 13.6mg	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

	Fenugreek Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 798mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	559% 5.03mg	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	1901% 152mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	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	192% 1343mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	103% 3493mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fenugreek Seed vs California Red Kidney Beans:

• Fenugreek Seed Spices have 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices 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 Fenugreek Seed vs California Red Kidney Beans:

• Fenugreek Seed Spices have 3.6 times more Iron, 1.2 times more Manganese, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Raw California Red Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fenugreek Seed Spices have 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Fenugreek Seed Spices and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Fenugreek Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.