Comparing Nutrients in 100 grams Poppy Seed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Poppy Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 525kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	166% 28.3g	0.12% 0.02g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.12% 3g	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	0.4% 0.29g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	32% 18g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8% 0.1mg	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	20.5% 82μg	18.5% 74μg	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	1.1% 1mg	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	12% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	144% 1438mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	32% 0.29mg	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	122% 9.76mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	82.6% 347mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	14% 0.32mg	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	124% 870mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	1.8% 67g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 6.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Poppy Seed Spices and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 and Vitamin C per 100 g.
• Both Poppy Seed Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Poppy Seed Spices have 21.8 times more Calcium, 5.6 times more Copper, 3.3 times more Iron, 7.2 times more Magnesium, 21.1 times more Manganese, 6.4 times more Phosphorus, 1.7 times more Potassium, 11.3 times more Selenium, 6.5 times more Sodium and 9.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.2 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 100 grams:

• Poppy Seed Spices have 4.2 times more Energy, 461.8 times more Fat, 322.6 times more Saturated Fat, 8.5 times more Omega 3, 1414.8 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Boiled California Red Kidney Beans.
• Both Poppy Seed Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.