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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Poppy Seed	13%	67%	20%

Macro Nutrients

	California Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Energy	22.6% 655kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	85% 82.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.93g	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	0.79% 0.58g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	130% 49.4g	102% 38.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	37.7% 0.49mg	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	40.7% 163μg	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	2.2% 2mg	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	23.4% 3.5mg	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

	California Red Kidney Beans	Poppy Seed	Recommended Dietary Allowance
Calcium	38.7% 387mg	285% 2854mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	359% 3.23mg	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	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	164% 689mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	579% 13.3mg	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	247% 1726mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.32% 12g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.8 times more Vitamin B9 and 4.5 times more Vitamin C than Poppy Seed.
• While 7 oz of Poppy Seed Spices contain 1.6 times more Vitamin B1 than Raw California Red Kidney Beans.
• 7 ounces of Poppy Seed have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Poppy 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 Poppy Seed:

• 7 ounces of California Red Kidney Beans have 2.1 times more Potassium than Poppy Seed.
• While 7 oz of Poppy Seed Spices contain 7.4 times more Calcium, 1.5 times more Copper, 2.2 times more Magnesium, 6.7 times more Manganese, 2.1 times more Phosphorus, 4.2 times more Selenium and 3.1 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Poppy Seed contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.1 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Poppy Seed.
• While 7 oz of Poppy Seed Spices contain 1.6 times more Energy, 166.2 times more Fat, 125.5 times more Saturated Fat, 3.3 times more Omega 3 and 524 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6