Comparing Nutrients in 7 ounces Raw Tahini VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Tahini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	41.5% 1205kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	0.23% 0.04g	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	34.2% 44.5g	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	48.6% 18.5g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.15mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	16% 0.21mg	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	36.7% 147μg	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	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

	Raw Tahini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Tahini vs Boiled California Red Kidney Beans:

• Sesame Butter from Hulled Raw Kernels have 12.3 times more Vitamin B1, 1.9 times more Vitamin B2, 10.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Tahini vs Boiled California Red Kidney Beans:

• Sesame Butter from Hulled Raw Kernels have 2.1 times more Calcium, 5.1 times more Copper, 2.1 times more Iron, 7.4 times more Magnesium, 4.6 times more Manganese, 5.8 times more Phosphorus and 12.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 22.3 times more Water than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Boiled California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels have 4.9 times more Energy, 627.1 times more Fat, 564.6 times more Saturated Fat, 13.3 times more Omega 3, 1214.3 times more Omega 6 and 2 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Boiled California Red Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.