Comparing Nutrients in 5 ounces Canned Kidney Beans VS Ground Mustard Seed

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Energy	4.1% 119kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	30.6% 40g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	13.3% 9.62g	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% 0g	0.039% 0.028g	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	% 0g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 5.23g	g per day for Men 19-50 years
Fiber	16% 6.1g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	43.3% 0.56mg	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	12.8% 51μg	57.4% 230μg	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	1.9% 1.7mg	11% 10mg	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	0.19% 0.028mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.8% 48mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	102% 0.91mg	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	20.7% 1.66mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	151% 3.47mg	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	18.2% 128mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3% 111g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Ground Mustard Seed:

• Ground Mustard Seed Spices contain 6.9 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 5.9 times more Vitamin B5, 5.4 times more Vitamin B6, 4.5 times more Vitamin B9, 5.9 times more Vitamin C, 253.5 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Ground Mustard Seed:

• Canned All Types Kidney Beans have 22.8 times more Sodium and 14.8 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 7.8 times more Calcium, 4.8 times more Copper, 7.9 times more Iron, 13.7 times more Magnesium, 14.6 times more Manganese, 9.2 times more Phosphorus, 3.1 times more Potassium, 231.2 times more Selenium and 13.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices contain 6 times more Energy, 60.4 times more Fat, 14.1 times more Saturated Fat, 46.2 times more Omega 3, 55.9 times more Omega 6, 1.9 times more Carbohydrate, 3.7 times more Sugars, 2.8 times more Fiber and 5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.