Comparing Nutrients in 7 ounces Sesame Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sesame Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	36% 1044kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	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	40.6% 53g	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	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	109% 61g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	444% 5.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 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	15.4% 61.5μg	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

	Sesame Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	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	376% 30mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	229% 1601mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	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	5.42% 81.4mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Flour vs Canned Kidney Beans:

• High fat Sesame Flour has 23.1 times more Vitamin B1, 5.6 times more Vitamin B2, 32.5 times more Vitamin B3, 21.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both High fat Sesame Flour 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 Sesame Flour vs Canned Kidney Beans:

• High fat Sesame Flour has 4.7 times more Calcium, 11.3 times more Copper, 13 times more Iron, 13.4 times more Magnesium, 8.9 times more Manganese, 9 times more Phosphorus, 1.8 times more Potassium and 23.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.2 times more Sodium and 86.7 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 6.3 times more Energy, 61.8 times more Fat, 36.9 times more Saturated Fat, 3.4 times more Omega 3, 150.6 times more Omega 6, 1.8 times more Carbohydrate and 5.9 times more Protein than Canned All Types Kidney Beans.
• Both High fat Sesame Flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.