Comparing Nutrients in 5 ounces California Red Kidney Beans VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	California Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Energy	16% 468kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	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	63.6% 82.7g	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	92% 35g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fenugreek Seed	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	65.4% 0.85mg	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	20% 80.8μg	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	4.72% 4.25mg	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	27.6% 276mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	175% 1.57mg	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	594% 47.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	75.7% 1.74mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fenugreek Seed per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Fenugreek Seed:

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Fenugreek Seed.
• While 5 oz of Fenugreek Seed Spices contain 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Fenugreek Seed Spices 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 Fenugreek Seed:

• 5 ounces of California Red Kidney Beans have 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed.
• While 5 oz of Fenugreek Seed Spices contain 3.6 times more Iron, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed contain similar levels of Calcium, Copper, Magnesium, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fenugreek Seed Spices contain 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.