Comparing Nutrients in 500 calories Red Kidney Beans VS Cumin Seed

Weight per 500 calories

• Red Kidney Beans: 148g
• Cumin Seed: 133g

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

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cumin Seed?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	45.4% 59g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.14% 3g	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	59.3% 22.6g	37% 14g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	44.6% 0.58mg	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	146% 585μg	3.33% 13.3μg	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	7.4% 6.68mg	11.4% 10.3mg	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	2.08% 0.31mg	29.6% 4.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Calcium	12.3% 123mg	124% 1241mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	1106% 88.5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	193% 4.44mg	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	86% 602mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	12.6% 6.93μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.29% 10.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cumin Seed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cumin Seed?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cumin Seed:

• 500 calories of Red Kidney Beans have 43.8 times more Vitamin B9 than Cumin Seed.
• While 500 kcal of Cumin Seed Spices contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin C and 14.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cumin Seed provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Cumin Seed have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cumin Seed:

• 500 kcal of Cumin Seed Spices contain 10.1 times more Calcium, 8.9 times more Iron, 2.4 times more Magnesium, 2.7 times more Manganese, 1.5 times more Selenium, 12.6 times more Sodium and 1.5 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cumin Seed contain similar levels of Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.3 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Cumin Seed.
• While 500 kcal of Cumin Seed Spices contain 18.9 times more Fat and 12.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cumin Seed offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6