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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	39.2% 1137kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	63% 35g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	48% 192μg	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	3.3% 0.5mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	193% 1935mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	96% 2.2mg	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	178% 1248mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	79.3% 2697mg	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	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Sesame Seeds versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Whole Sesame Seeds have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 15.6 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Dried Whole Sesame Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Whole Sesame Seeds vs Red Kidney Beans:

• 7 ounces of Whole Sesame Seeds have 11.7 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 10.8 times more Selenium and 2.8 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.9 times more Potassium than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sesame Seeds have 1.7 times more Energy, 46.9 times more Fat, 45.2 times more Saturated Fat and 93.8 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.6 times more Carbohydrate, 7 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6