Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Sesame Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Boiled California Red Kidney Beans	Sesame Oil	Recommended Dietary Allowance
Energy	4.28% 124kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	44.4% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	243% 41.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	24.5% 9.3g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sesame Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	0% 0mg	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	18.5% 74μg	0% 0μg	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	1.33% 1.2mg	0% 0mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sesame Oil	Recommended Dietary Allowance
Calcium	6.6% 66mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	0% 0mg	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	37.3% 2.98mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	19.6% 137mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sesame Oil per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Sesame Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Sesame Oil:

• 100 grams of Boiled California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Sesame Oil.
• 100 grams of Sesame Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Sesame Oil:

• 100 grams of Boiled California Red Kidney Beans have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Sesame Oil.
• 100 grams of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have more Carbohydrate, more Fiber and more Protein than Sesame Oil.
• While 100 g of Salad or Cooking Sesame Oil contain 7.1 times more Energy, 1111.1 times more Fat, 1014.3 times more Saturated Fat, 9.4 times more Omega 3 and 2065 times more Omega 6 than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Sesame Oil provide inadequate amounts of Carbohydrate, Fiber and Protein