Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Boiled California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Energy	8.5% 246kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	45.6% 44g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	9.5% 3.05g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	36.2% 6.16g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	6.16% 4.47g	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	55% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	66.4% 0.86mg	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	4.96% 20μg	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	17% 15.3mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cumin Seed	Recommended Dietary Allowance
Calcium	13% 131mg	185% 1848mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	191% 1.72mg	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	1646% 132mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	288% 6.6mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	104% 3548mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cumin Seed per 7 oz

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

• 7 ounces of Boiled California Red Kidney Beans have 7.4 times more Vitamin B9 than Cumin Seed.
• While 7 oz of Cumin Seed Spices contain more Vitamin A, 4.9 times more Vitamin B1, 5.3 times more Vitamin B2, 8.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 6.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cumin Seed:

• 7 oz of Cumin Seed Spices contain 14.1 times more Calcium, 3 times more Copper, 22.3 times more Iron, 7.6 times more Magnesium, 10.5 times more Manganese, 3.6 times more Phosphorus, 4.3 times more Potassium, 4.3 times more Selenium, 42 times more Sodium and 5.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cumin Seed Spices contain 3 times more Energy, 247.4 times more Fat, 109.6 times more Saturated Fat, 5.5 times more Omega 3, 155.2 times more Omega 6, 2 times more Carbohydrate and 2 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cumin Seed offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6