Comparing Nutrients in 100 grams Toasted Sesame Seeds with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.6% 567kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	44.5% 17g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	5.7% 0.074mg	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	24% 96μg	9% 36μg	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	1.33% 1.2mg	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	1.67% 0.25mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	13% 131mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15% 0.14mg	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	97% 7.8mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	7.3% 0.17mg	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	111% 774mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.14% 5g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Sesame Seeds with Salt vs Canned Kidney Beans:

• Hulled Sesame Seed Kernels, Toasted with Salt have 10.4 times more Vitamin B1, 9.1 times more Vitamin B2, 13.2 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B6, 2.7 times more Vitamin B9 and 12.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Sesame Seeds with Salt vs Canned Kidney Beans:

• Hulled Sesame Seed Kernels, Toasted with Salt have 3.9 times more Calcium, 10.8 times more Copper, 6.6 times more Iron, 12.8 times more Magnesium, 8.5 times more Manganese, 8.6 times more Phosphorus, 1.7 times more Potassium, 38.2 times more Selenium, 2 times more Sodium and 22.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.6 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.

Comparison of macro-nutrients per 100 grams:

• Hulled Sesame Seed Kernels, Toasted with Salt have 6.8 times more Energy, 80 times more Fat, 47.7 times more Saturated Fat, 4.4 times more Omega 3, 194.8 times more Omega 6, 1.8 times more Carbohydrate, 3.9 times more Fiber and 3.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.