Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Sesame Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39.2% 1137kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	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	35.8% 46.5g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	61.6% 23.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	63% 35g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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% 192μg	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	3.3% 0.5mg	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

	Whole Sesame Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	193% 1935mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	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	361% 29mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	178% 1248mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Sesame Seeds vs Boiled California Red Kidney Beans:

• Dried Whole Sesame Seeds have 6.1 times more Vitamin B1, 4 times more Vitamin B2, 8.4 times more Vitamin B3, 7.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Boiled California Red Kidney Beans:

• Dried Whole Sesame Seeds have 14.8 times more Calcium, 14.1 times more Copper, 4.9 times more Iron, 7.3 times more Magnesium, 7.7 times more Manganese, 4.6 times more Phosphorus, 28.7 times more Selenium and 9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 14.3 times more Water than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Boiled California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Whole Sesame Seeds have 4.6 times more Energy, 551.9 times more Fat, 496.9 times more Saturated Fat, 11.8 times more Omega 3, 1068.8 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Boiled California Red Kidney Beans.
• Both Dried Whole Sesame Seeds and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Dried Whole Sesame Seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.