Comparing Nutrients in 100 calories California Red Kidney Beans VS Partially Defatted Sesame Flour

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Partially Defatted Sesame Flour: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Partially Defatted Sesame Flour?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	7.73% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.08% 9.2g	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	20% 7.55g	NA	38g per day for Men 19-50 years
Protein	13% 7.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.087% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	5.44% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	3.06% 0.04mg	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	30% 119μg	1.9% 7.6μg	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	1.5% 1.36mg	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	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.93% 39.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	41.7% 0.37mg	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	35.4% 2.83mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	16% 0.37mg	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	17.5% 123mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.72% 10.7mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.047% 1.73g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Partially Defatted Sesame Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Partially Defatted Sesame Flour?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 100 calories of California Red Kidney Beans have 3 times more Vitamin B6 and 15.7 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 100 kcal of Partially Defatted Sesame Flour contain 4.1 times more Vitamin B1, 5.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Partially Defatted Sesame Flour provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Partially Defatted Sesame Flour have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Partially Defatted Sesame Flour:

• 100 calories of California Red Kidney Beans have 1.5 times more Calcium and 4.1 times more Potassium than Partially Defatted Sesame Flour.
• While 100 kcal of Partially Defatted Sesame Flour contain 1.3 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 3.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Partially Defatted Sesame Flour contain similar levels of Copper and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2 times more Carbohydrate than Partially Defatted Sesame Flour.
• While 100 kcal of Partially Defatted Sesame Flour contain 41.1 times more Fat, 80.3 times more Omega 6 and 1.4 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Partially Defatted Sesame Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Partially Defatted Sesame Flour provide inadequate amounts of Omega 3 in 100 calories.