Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	8.5% 246kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	241% 41g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	88.3% 33.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Sesame Seed Kernels	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	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22.3% 0.29mg	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	47.6% 191μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	13% 131mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	321% 2.9mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	123% 2.83mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Sesame Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Toasted Sesame Seed Kernels 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 Toasted Sesame Seed Kernels:

• 7 oz of Toasted Hulled Sesame Seed Kernels contain 9.3 times more Vitamin B1, 7.5 times more Vitamin B2, 10.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Toasted Hulled Sesame Seed Kernels 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 Toasted Sesame Seed Kernels:

• 7 oz of Toasted Hulled Sesame Seed Kernels contain 2 times more Calcium, 5 times more Copper, 2.6 times more Iron, 7.2 times more Magnesium, 4.5 times more Manganese, 5.6 times more Phosphorus, 28.7 times more Selenium, 9.8 times more Sodium and 11.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Sesame Seed Kernels contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Hulled Sesame Seed Kernels contain 4.6 times more Energy, 533.3 times more Fat, 480.1 times more Saturated Fat, 11.3 times more Omega 3, 1032.7 times more Omega 6, 1.8 times more Fiber and 1.9 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Sesame Seed Kernels offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6