Comparing Nutrients in 5 ounces California Red Kidney Beans VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Energy	16% 468kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	28.6% 37g	130g per day for Men 19-50 years
Sugars	NA	NA	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	93% 35.3g	34.7% 13g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.2% 0.21mg	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	140% 558μg	34.7% 139μg	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	7.1% 6.38mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	27.6% 276mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	255% 2.3mg	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	166% 13.3mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	89.8% 2.07mg	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	82% 574mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Raw Whole Tahini:

• Raw California Red Kidney Beans have 2.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
• While Raw Whole Tahini contains 2.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Whole Tahini have similar amounts of Vitamin B5 per 5 oz.
• Both Raw California Red Kidney Beans as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Raw Whole Tahini:

• Raw California Red Kidney Beans have 3.7 times more Iron, 1.7 times more Magnesium and 3.6 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 2.2 times more Calcium, 1.5 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 6.7 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.3 times more Carbohydrate, 2.7 times more Fiber and 1.4 times more Protein than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.7 times more Energy, 192 times more Fat, 186.7 times more Saturated Fat, 4.3 times more Omega 3 and 382.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.