Comparing Nutrients in 7 ounces California Red Kidney Beans VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	California Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Energy	22.6% 655kcal	22% 641kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89% 116g	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	128% 49g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fenugreek Seed	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	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	92% 1.2mg	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	28.3% 113μg	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	6.6% 5.95mg	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	38.7% 387mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	245% 2.2mg	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	832% 66.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	90% 379mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	106% 2.44mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	45% 1528mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.47% 17.5g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Fenugreek Seed:

• 7 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Fenugreek Seed.
• While 7 oz of Fenugreek Seed Spices contain 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Fenugreek Seed Spices 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 Fenugreek Seed:

• 7 ounces of California Red Kidney Beans have 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed.
• While 7 oz of Fenugreek Seed Spices contain 3.6 times more Iron, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed contain similar levels of Calcium, Copper, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fenugreek Seed Spices contain 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fenugreek Seed offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.