Comparing Nutrients in 300 calories California Red Kidney Beans VS Cumin Seed

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cumin Seed: 80g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cumin Seed?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cumin Seed	16%	45%	39%

Macro Nutrients

	California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	59.6% 22.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	26.8% 0.35mg	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	89.5% 358μg	2% 8μg	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	4.55% 4.1mg	6.84% 6.16mg	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	17.8% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Calcium	17.7% 177mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	77% 0.69mg	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	106% 8.5mg	664% 53mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	69.7% 293mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	116% 2.67mg	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	52.6% 368mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7.56% 4.16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.96% 134mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cumin Seed:

• Raw California Red Kidney Beans have 44.8 times more Vitamin B9 than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cumin Seed Spices have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cumin Seed:

• Raw California Red Kidney Beans have 1.4 times more Copper than Cumin Seed Spices.
• While Cumin Seed Spices contain 4.2 times more Calcium, 6.2 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Selenium, 13.4 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cumin Seed Spices have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.5 times more Carbohydrate, 2.7 times more Fiber and 1.6 times more Protein than Cumin Seed Spices.
• While Cumin Seed Spices contain 78.4 times more Fat, 37.5 times more Saturated Fat, 1.8 times more Omega 3 and 50.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cumin Seed Spices have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.