Comparing Nutrients in 100 grams Low fat Sesame Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	46% 59.8g	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	NA	65.5% 25g	38g per day for Men 19-50 years
Protein	89.5% 50g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	30.5% 0.4mg	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	7.25% 29μg	99% 394μg	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	0% 0mg	5% 4.5mg	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

	Low fat Sesame Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	122% 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	178% 14.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	43.5% 1mg	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	108% 757mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS California Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Low fat Sesame Flour vs California Red Kidney Beans:

• 100 grams of Low fat Sesame Flour have 4.8 times more Vitamin B1, 1.2 times more Vitamin B2, 6.1 times more Vitamin B3 and 3.5 times more Vitamin B5 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.8 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• 100 grams of Low fat Sesame Flour have insufficient amounts of Vitamin C
• Both Low fat Sesame Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Low fat Sesame Flour vs California Red Kidney Beans:

• 100 grams of Low fat Sesame Flour have 1.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 3.9 times more Zinc than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.3 times more Calcium and 3.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Low fat Sesame Flour have 11.4 times more Omega 6 and 2.1 times more Protein than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 7.6 times more Omega 3 and 1.7 times more Carbohydrate than Low fat Sesame Flour.
• Both Low fat Sesame Flour and California Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Low fat Sesame Flour provide inadequate amounts of Omega 3
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6