Comparing Nutrients in 5 ounces Red Kidney Beans VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Red Kidney Beans	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	16.5% 478kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0.59% 0.43g	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	56.7% 21.5g	44% 16.7g	38g per day for Men 19-50 years
Protein	57% 32g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	86% 1.1mg	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	34.4% 137μg	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	2% 0.3mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	643% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	152% 3.5mg	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	82.2% 575mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Whole Sesame Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Whole Sesame Seeds:

• 5 ounces of Red Kidney Beans have 15.6 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Sesame Seeds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Whole Sesame Seeds:

• 5 ounces of Red Kidney Beans have 2.9 times more Potassium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 11.7 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 10.8 times more Selenium and 2.8 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.6 times more Carbohydrate, 7 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.7 times more Energy, 46.9 times more Fat, 45.2 times more Saturated Fat and 93.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Sesame Seeds offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6