Comparing Nutrients in 100 grams Ground Mustard Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 508kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	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	21.6% 28g	46% 59.8g	130g per day for Men 19-50 years
Sugars	9.37% 6.8g	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	0.028% 0.02g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	32% 12g	65.5% 25g	38g per day for Men 19-50 years
Protein	46.6% 26g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	40.5% 162μg	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	7.9% 7.1mg	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	34% 5.07mg	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

	Ground Mustard Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	71.7% 0.65mg	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	115% 9.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	118% 828mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	378% 208μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.1mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.14% 5.27g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B9 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Ground Mustard Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Ground Mustard Seed Spices have 1.4 times more Calcium, 2.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 65 times more Selenium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Copper and 2 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Ground Mustard Seed Spices have 1.5 times more Energy, 145 times more Fat, 55.3 times more Saturated Fat, 45.1 times more Omega 3 and 109.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Carbohydrate and 2 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Ground Mustard Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.