Comparing Nutrients in 5 ounces Toasted Sesame Seed Kernels VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Navy Beans	26%	4%	70%

Macro Nutrients

	Toasted Sesame Seed Kernels	Navy Beans	Recommended Dietary Allowance
Energy	36.5% 804kcal	21.7% 478kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	70% 68g	2.2% 2.13g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	29.8% 9.53g	0.75% 0.24g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	32% 0.51g	47.7% 0.76g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	172% 29.3g	2.8% 0.47g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	66.2% 86g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	7.6% 5.5g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	63% 24g	57% 21.7g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	43% 24g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	142% 1.7mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	51% 0.66mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	48% 7.7mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	19.3% 0.96mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	16% 0.21mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	34% 136μg	129% 516μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	2.36% 0.35mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Toasted Sesame Seed Kernels	Navy Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	21% 208mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	229% 2.07mg	131% 1.2mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	138% 11mg	97% 7.8mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	117% 490mg	59% 248mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	88% 2.02mg	87.4% 2mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	157% 1097mg	82.4% 577mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	17% 575mg	49.4% 1680mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	88.7% 48.8μg	28.3% 15.6μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	3.7% 55.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	132% 14.5mg	47% 5.17mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	0.19% 7.1g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sesame Seed Kernels versus 5 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sesame Seed Kernels vs Navy Beans:

• 5 ounces of Toasted Sesame Seed Kernels have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.5 times more Vitamin B3 than Navy Beans.
• While 5 oz of Raw Navy Beans contain 2.9 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Navy Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Toasted Sesame Seed Kernels vs Navy Beans:

• 5 ounces of Toasted Sesame Seed Kernels have 1.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Selenium, 7.8 times more Sodium and 2.8 times more Zinc than Navy Beans.
• While 5 oz of Raw Navy Beans contain 2.9 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Navy Beans contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sesame Seed Kernels have 1.7 times more Energy, 32 times more Fat, 39.5 times more Saturated Fat and 61.7 times more Omega 6 than Navy Beans.
• While 5 oz of Raw Navy Beans contain 1.5 times more Omega 3, 2.3 times more Carbohydrate, 8.1 times more Sugars and 1.3 times more Protein than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Navy Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6