Comparing Nutrients in 7 ounces Fenugreek Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fenugreek Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 641kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89% 116g	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	128% 49g	130% 49.4g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	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	53.2% 0.64mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	28.3% 113μg	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	6.6% 5.95mg	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

	Fenugreek Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	832% 66.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	90% 379mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	84% 587mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	45% 1528mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Fenugreek Seed Spices have 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices 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 Fenugreek Seed vs California Red Kidney Beans:

• Fenugreek Seed Spices have 3.6 times more Iron, 1.2 times more Manganese, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Raw California Red Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fenugreek Seed Spices have 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Fenugreek Seed Spices and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Fenugreek Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.