Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	3.96% 115kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	38.3% 50g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	138% 15mg	11mg per day for Men 19-50 years
Water	3% 111g	0.25% 9.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Partially Defatted Sesame Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Partially Defatted Sesame Flour:

• 5 oz of Partially Defatted Sesame Flour contain 23.9 times more Vitamin B1, 4 times more Vitamin B2, 25.5 times more Vitamin B3, 21.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Partially Defatted Sesame Flour:

• 5 ounces of Canned Red Kidney Beans with Liquids have 6.2 times more Sodium and 11.8 times more Water than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 5.2 times more Calcium, 9.7 times more Copper, 11.4 times more Iron, 12.1 times more Magnesium, 4.8 times more Manganese, 7.6 times more Phosphorus, 1.6 times more Potassium and 17.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sesame Flour contain 4.7 times more Energy, 33 times more Fat, 13.1 times more Saturated Fat, 1.7 times more Omega 3, 60.5 times more Omega 6, 2.4 times more Carbohydrate and 7.7 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6