Comparing Nutrients in 5 ounces Low fat Sesame Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	65.2% 84.8g	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	127% 71g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.57mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	10.3% 41μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 211mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	173% 1.56mg	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	252% 20mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	61.6% 1.4mg	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	153% 1073mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Low fat Sesame Flour have 4.8 times more Vitamin B1, 1.2 times more Vitamin B2, 6.1 times more Vitamin B3 and 3.5 times more Vitamin B5 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.8 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• 5 ounces of Low fat Sesame Flour have insufficient amounts of Vitamin C
• Both Low fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low fat Sesame Flour vs California Red Kidney Beans:

• 5 ounces of Low fat Sesame Flour have 1.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 3.9 times more Zinc than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.3 times more Calcium and 3.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low fat Sesame Flour have 11.4 times more Omega 6 and 2.1 times more Protein than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 7.6 times more Omega 3 and 1.7 times more Carbohydrate than Low fat Sesame Flour.
• Both Low fat Sesame Flour and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6