Comparing Nutrients in 100 calories Sesame Seed KernelsVS Boiled Kidney Beans

Weight per 100 calories

Sesame Seed Kernels

16g

Boiled Kidney Beans

78.7g

Sesame Seed Kernels have 5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Sesame Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels

12%

81%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Sesame Seed Kernelsvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.7g

Fat

0.41%0.39g

9.7 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.44g

Saturated Fat

0.18%0.057g

1.44 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.6%0.042g

Omega 3

8.37%0.13g

0.042 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.5%4g

Omega 6

0.5%0.085g

4 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.43%1.86g

Carbohydrate

14%18g

1.86 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.1%0.076g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.076 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.015%0.011g

Fructose

≤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]

0.011 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g

Glucose

0.016 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.049g

Sucrose

0.049 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.84%1.84g

Fiber

13.3%5.04g

1.84 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.8%3.24g

Protein

12%6.83g

3.24 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sesame Seed Kernelsvs Boiled Kidney Beans

0.053%0.48μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.48 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.23%0.11mg

Vitamin B1

10.5%0.13mg

Thiamine

0.11 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.1%0.014mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.014 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.74%0.92mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.92 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.92%0.046mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.046 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.88%0.063mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.063 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.56%18.2μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

18.2 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.77%0.27mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.27 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

0 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sesame Seed Kernelsvs Boiled Kidney Beans

0.95%9.5mg

Calcium

2.76%27.6mg

9.5 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

19%0.17mg

0.22 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.6%1mg

Iron

22%1.75mg

1 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.7mg

Magnesium

7.87%33mg

54.7 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.92%0.23mg

Manganese

14.7%0.34mg

0.23 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%106mg

Phosphorus

15.5%109mg

106 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.72%58.6mg

Potassium

9.38%319mg

58.6 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.45μg

Selenium

1.57%0.87μg

5.45 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.5%7.45mg

Sodium

0.052%0.79mg

7.45 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.7%1.07mg

Zinc

7.16%0.79mg

1.07 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.016%0.59g

Water

1.42%52.7g

0.59 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sesame Seed Kernels vs Boiled Kidney Beans:

Dried Hulled Sesame Seed Kernels have 2 times more Vitamin B3 and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B2, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Dried Hulled Sesame Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sesame Seed Kernels vs Boiled Kidney Beans:

Dried Hulled Sesame Seed Kernels have 1.3 times more Copper, 1.7 times more Magnesium, 6.3 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese, 5.4 times more Potassium and 88.7 times more Water than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Hulled Sesame Seed Kernels have 24.6 times more Fat, 25 times more Saturated Fat and 47 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 9.7 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Dried Hulled Sesame Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

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Sesame Seed KernelsVS Japanese ChestnutsBoiled Kidney BeansVS Japanese ChestnutsSesame Seed KernelsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Sesame Seed KernelsVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Sesame Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: