Comparing Nutrients in 5 ounces Red Kidney Beans VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Energy	16.5% 478kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	30.6% 40g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.23g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	57% 32g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	11.8% 118mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	102% 0.91mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	151% 3.47mg	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	168% 1174mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Ground Mustard Seed per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Ground Mustard Seed:

• 5 ounces of Red Kidney Beans have 2.4 times more Vitamin B9 than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin C and 24.1 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Ground Mustard Seed:

• 5 ounces of Red Kidney Beans have 1.8 times more Potassium than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 3.2 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.2 times more Carbohydrate and 1.2 times more Fiber than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 1.5 times more Energy, 34.2 times more Fat, 12.9 times more Saturated Fat, 10.6 times more Omega 3, 26 times more Omega 6 and 3.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Mustard Seed offer comparable quantities of Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6