Comparing Nutrients in 500 calories Ground Mustard Seed VS Canned Kidney Beans

Weight per 500 calories

• Ground Mustard Seed: 98g
• Canned Kidney Beans: 595g

Ground Mustard Seed has 6 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Ground Mustard Seed or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Ground Mustard Seed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.8% 35.7g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.7g	15% 11g	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	0.027% 0.02g	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	% 2.83g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 11g	g per day for Men 19-50 years
Fiber	31.6% 12g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	46% 25.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	34% 0.44mg	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	40% 159μg	53.6% 214μg	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	7.76% 7mg	7.94% 7.14mg	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	33.3% 5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	26% 262mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	89.3% 0.8mg	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	113% 9.06mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	86.7% 364mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	43.5% 1mg	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	116% 815mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	372% 205μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Mustard Seed vs Canned Kidney Beans:

• Ground Mustard Seed Spices have 1.9 times more Vitamin B3 and 41.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 and 4.6 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Ground Mustard Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Mustard Seed vs Canned Kidney Beans:

• Ground Mustard Seed Spices have 1.3 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 38.2 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.9 times more Potassium, 137.7 times more Sodium and 89.6 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 500 calories:

• Ground Mustard Seed Spices have 10 times more Fat, 2.3 times more Saturated Fat, 7.6 times more Omega 3 and 9.2 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Carbohydrate, 1.6 times more Sugars and 2.1 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Ground Mustard Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.