Comparing Nutrients in 1 pound Poppy Seed VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Poppy Seed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	82% 2381kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	194% 189g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	77.4% 1.24g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	755% 128g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	11.6% 8.4g	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	1.8% 1.3g	0% 0g	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	% 1.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 8.4g	g per day for Men 19-50 years
Fiber	233% 88.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	146% 81.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	323% 3.87mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	26% 0.34mg	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	93% 372μg	41% 163μg	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	5.04% 4.54mg	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	53.5% 8.03mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	652% 6523mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	68% 0.61mg	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	553% 44.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1323% 30.4mg	33% 0.76mg	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	564% 3946mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	96% 3261mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	326% 36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Poppy Seed vs Canned Kidney Beans:

• Poppy Seed Spices have 7.4 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 88.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Canned All Types Kidney Beans have similar amounts of Vitamin C per 1 lb.
• Both Poppy Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Poppy Seed vs Canned Kidney Beans:

• Poppy Seed Spices have 42.3 times more Calcium, 12.1 times more Copper, 8.3 times more Iron, 12.9 times more Magnesium, 39.9 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 15 times more Selenium and 17.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.4 times more Sodium and 13.1 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Poppy Seed Spices have 6.3 times more Energy, 69.3 times more Fat, 32 times more Saturated Fat, 3.3 times more Omega 3, 266.9 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Sugars, 4.5 times more Fiber and 3.4 times more Protein than Canned All Types Kidney Beans.
• Both Poppy Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.