Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Sesame Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	39.2% 1137kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	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	35.8% 46.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	61.6% 23.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	63% 35g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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% 192μg	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	3.3% 0.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	193% 1935mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	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	361% 29mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	178% 1248mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	4.2% 155g	3700g per day for Men 19-50 years

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

• Dried Whole Sesame Seeds have 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 11 times more Vitamin B3, 10.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 12.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Canned Kidney Beans:

• Dried Whole Sesame Seeds have 28.7 times more Calcium, 30.2 times more Copper, 12.4 times more Iron, 13 times more Magnesium, 14.6 times more Manganese, 7 times more Phosphorus, 2 times more Potassium, 38.2 times more Selenium and 16.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.9 times more Sodium and 16.6 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 7 ounces:

• Dried Whole Sesame Seeds have 6.8 times more Energy, 82.8 times more Fat, 49.3 times more Saturated Fat, 4.6 times more Omega 3, 201.7 times more Omega 6, 1.6 times more Carbohydrate, 2.7 times more Fiber and 3.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.2 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.