Comparing Nutrients in 100 grams California Red Kidney Beans VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	California Red Kidney Beans	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	39.6% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	26.4% 34.3g	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	65.5% 25g	NA	38g per day for Men 19-50 years
Protein	43.5% 24.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	90% 1.17mg	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	99% 394μg	40% 160μg	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	5% 4.5mg	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	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

	California Red Kidney Beans	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	194% 1.75mg	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	117% 9.35mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	87.6% 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	58% 405mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	46% 5.05mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.15% 5.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dried Safflower Seeds:

• Raw California Red Kidney Beans have 2.5 times more Vitamin B9 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Safflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Raw California Red Kidney Beans as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dried Safflower Seeds:

• Raw California Red Kidney Beans have 2.5 times more Calcium, 1.9 times more Iron and 2.2 times more Potassium than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.6 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.7 times more Carbohydrate and 1.5 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.6 times more Energy, 153.8 times more Fat, 102.3 times more Saturated Fat, 1.3 times more Omega 3 and 520.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.