Comparing Nutrients in 7 ounces Sesame Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	36% 1044kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	0.63% 0.11g	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	91% 119g	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	109% 61g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	444% 5.33mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	243% 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	376% 30mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 5.1 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 3.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Flour vs California Red Kidney Beans:

• High fat Sesame Flour has 1.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3.7 times more Sodium and 4.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Potassium than High fat Sesame Flour.
• Both High fat Sesame Flour and Raw California Red Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 1.6 times more Energy, 148.4 times more Fat, 144.3 times more Saturated Fat, 3.3 times more Omega 3, 295.6 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Carbohydrate than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.