Comparing Nutrients in 5 ounces California Red Kidney Beans VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	16% 468kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	42% 7.1g	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	38.3% 50g	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	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	102% 57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Partially Defatted Sesame Flour	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	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.6% 0.22mg	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	10.3% 41μg	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	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	226% 2.03mg	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	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	86.5% 2mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	17.7% 602mg	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	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.37g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Partially Defatted Sesame Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 5 ounces of California Red Kidney Beans have 2.6 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 4.8 times more Vitamin B1, 6.1 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Partially Defatted Sesame Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Partially Defatted Sesame Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 5 ounces of California Red Kidney Beans have 1.3 times more Calcium and 3.5 times more Potassium than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 1.3 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Sodium and 4.2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.7 times more Carbohydrate than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 47.6 times more Fat, 45.4 times more Saturated Fat, 92.9 times more Omega 6 and 1.7 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Partially Defatted Sesame Flour offer comparable quantities of Energy and Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6