Comparing Nutrients in 7 ounces Raw Tahini VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Tahini	Canned Kidney Beans	Recommended Dietary Allowance
Energy	41.5% 1205kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	11.3% 0.15mg	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	48.6% 194μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	29.8% 0.27mg	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	158% 12.6mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	14.5% 0.33mg	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	224% 1568mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Tahini vs Canned Kidney Beans:

• Sesame Butter from Hulled Raw Kernels have 13.7 times more Vitamin B1, 2.4 times more Vitamin B2, 13.7 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Tahini vs Canned Kidney Beans:

• Sesame Butter from Hulled Raw Kernels have 4.1 times more Calcium, 11 times more Copper, 5.4 times more Iron, 13.1 times more Magnesium, 8.7 times more Manganese, 8.8 times more Phosphorus, 1.9 times more Potassium and 22.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 296 times more Sodium and 26 times more Water than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels have 7.2 times more Energy, 94.1 times more Fat, 56.1 times more Saturated Fat, 5.2 times more Omega 3, 229.1 times more Omega 6, 1.2 times more Carbohydrate, 2.2 times more Fiber and 3.4 times more Protein than Canned All Types Kidney Beans.
• Both Sesame Butter from Hulled Raw Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.