Comparing Nutrients in 100 grams California Red Kidney Beans VS Fenugreek Seed

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Fenugreek Seed	Recommended Dietary Allowance
Energy	11.4% 330kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	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	45% 58.4g	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	64.7% 24.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fenugreek Seed	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46% 0.6mg	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	14.3% 57μg	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	3.33% 3mg	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	123% 1.1mg	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	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	53.4% 1.23mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.24% 8.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Fenugreek Seed:

• Raw California Red Kidney Beans have 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.
• While Fenugreek Seed Spices contain 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Fenugreek Seed Spices 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 Fenugreek Seed:

• Raw California Red Kidney Beans have 1.4 times more Phosphorus and 1.9 times more Potassium than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3.6 times more Iron, 2 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Fenugreek Seed Spices have similar amounts of Calcium, Copper, Magnesium, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fenugreek Seed Spices contain 25.6 times more Fat and 40.6 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Fenugreek Seed Spices have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw California Red Kidney Beans as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.