Comparing Nutrients in 7 ounces Sesame Seed Kernels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sesame Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	43% 1252kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	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	18% 23.3g	91% 119g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	130% 49.4g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	116% 1.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	57% 228μg	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	22.2% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	158% 12.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	189% 1324mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 1.3 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Hulled Sesame Seed Kernels 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 Seed Kernels vs California Red Kidney Beans:

• Dried Hulled Sesame Seed Kernels have 1.3 times more Copper, 2.2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Selenium, 4.3 times more Sodium and 2.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Calcium, 1.5 times more Iron and 4 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 1.9 times more Energy, 244.8 times more Fat, 251.5 times more Saturated Fat, 3.1 times more Omega 3 and 467.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.1 times more Carbohydrate and 2.1 times more Fiber than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.