Comparing Nutrients in 500 calories Sesame Seed Kernels VS Boiled Red Kidney Beans

Weight per 500 calories

• Sesame Seed Kernels: 79.2g
• Boiled Red Kidney Beans: 394g

Sesame Seed Kernels have 5 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sesame Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.15% 9.3g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	1.74% 1.26g	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	0.077% 0.055g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	24% 9.2g	76.7% 29g	38g per day for Men 19-50 years
Protein	29% 16.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.26% 2.38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36.3% 0.47mg	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	22.8% 91μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	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	8.87% 1.33mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.75% 47.5mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	106% 0.95mg	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	63% 5.04mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	81.7% 1.88mg	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	75.5% 529mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	49.6% 27.3μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.2mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.08% 2.97g	7.12% 264g	3700g per day for Men 19-50 years

Sesame Seed Kernels VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sesame Seed Kernels vs Boiled Red Kidney Beans:

• 500 calories of Sesame Seed Kernels have 2 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.2 times more Vitamin B2, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Sesame Seed Kernels have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
• Both Dried Hulled Sesame Seed Kernels as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Sesame Seed Kernels vs Boiled Red Kidney Beans:

• 500 calories of Sesame Seed Kernels have 1.5 times more Magnesium, 5.8 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.3 times more Calcium, 2.3 times more Iron, 1.6 times more Manganese and 5.4 times more Potassium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Boiled Red Kidney Beans contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Sesame Seed Kernels lack sufficient amounts of Calcium and Potassium
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sesame Seed Kernels have 24.6 times more Fat, 25.3 times more Saturated Fat and 47.5 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.2 times more Omega 3, 9.7 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Sesame Seed Kernels provide inadequate amounts of Carbohydrate
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6