Comparing Nutrients in 1 pound Ground Mustard Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	79.5% 2304kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	98% 127g	209% 271g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	146% 55.3g	297% 113g	38g per day for Men 19-50 years
Protein	211% 118g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	121% 1207mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	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	522% 41.8mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	537% 3756mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Ground Mustard 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 Ground Mustard Seed vs California Red Kidney Beans:

• Ground Mustard Seed Spices have 1.4 times more Calcium, 2.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Copper and 2 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ground Mustard Seed Spices have 1.5 times more Energy, 145 times more Fat, 55.3 times more Saturated Fat, 45.1 times more Omega 3 and 109.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 2 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Protein per 1 lb.
• Both Ground Mustard Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.