Comparing Nutrients in 7 ounces California Red Kidney Beans VS Low fat Sesame Flour

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	22.6% 655kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	54.2% 70.5g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	178% 100g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Low fat 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	87.5% 1.05mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	21.7% 0.28mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	38.7% 387mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	314% 2.83mg	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	232% 18.6mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	120% 2.77mg	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	115% 804mg	215% 1502mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Low fat Sesame Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Low fat Sesame Flour:

• 7 ounces of California Red Kidney Beans have 2.8 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 4.8 times more Vitamin B1, 6.1 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low fat Sesame Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Low fat Sesame Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Low fat Sesame Flour:

• 7 ounces of California Red Kidney Beans have 1.3 times more Calcium and 3.8 times more Potassium than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 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 Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 7.6 times more Omega 3 and 1.7 times more Carbohydrate than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 11.4 times more Omega 6 and 2.1 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Low fat Sesame Flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3