Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Boiled California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	8.5% 246kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	53.6% 69.7g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	418% 5.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	110% 5.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23.2% 0.3mg	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	36.7% 147μg	14.4% 57.5μg	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	2.65% 2.4mg	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	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

	Boiled California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	13% 131mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	316% 2.84mg	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	74% 5.9mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	121% 2.8mg	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	39% 272mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Partially Defatted Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 19.6 times more Vitamin B1, 4.4 times more Vitamin B2, 23.3 times more Vitamin B3, 12.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 7 oz of Partially Defatted Sesame Flour contain 2.3 times more Calcium, 5 times more Copper, 4.8 times more Iron, 7.5 times more Magnesium, 4.4 times more Manganese, 5.9 times more Phosphorus, 10.3 times more Sodium and 12.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Partially Defatted Sesame Flour contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sesame Flour contain 3.1 times more Energy, 132.1 times more Fat, 116.7 times more Saturated Fat, 2.8 times more Omega 3, 251 times more Omega 6, 1.6 times more Carbohydrate and 4.4 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6