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

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cumin Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 375kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	34% 44.2g	46% 59.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	27.6% 10.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	32% 18g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	2.5% 10μg	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	8.56% 7.7mg	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	22% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 931mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	830% 66.4mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	71.3% 499mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	52.6% 1788mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 39.4 times more Vitamin B9 than Cumin Seed Spices.
• Both Cumin Seed Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Cumin Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cumin Seed vs California Red Kidney Beans:

• Cumin Seed Spices have 4.8 times more Calcium, 7.1 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium, 15.3 times more Sodium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Copper than Cumin Seed Spices.
• Both Cumin Seed Spices and Raw California Red Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cumin Seed Spices have 89.1 times more Fat, 42.6 times more Saturated Fat, 2.1 times more Omega 3 and 57.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 2.4 times more Fiber and 1.4 times more Protein than Cumin Seed Spices.
• Both Cumin Seed Spices and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Cumin Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.