Comparing Nutrients in 300 calories Toasted Sesame Seed KernelsVS Boiled Kidney Beans

Weight per 300 calories

Toasted Sesame Seed Kernels

53g

Boiled Kidney Beans

236g

Toasted Sesame Seed Kernels have 4.5 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 300 calories - Toasted Sesame Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Toasted Sesame Seed Kernels

11%

72%

17%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Toasted Sesame Seed Kernelsvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26%25.4g

Fat

1.2%1.2g

25.4 gvs1.2 g

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

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11%3.56g

Saturated Fat

0.54%0.17g

3.56 gvs0.17 g

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

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12%0.19g

Omega 3

25%0.4g

0.19 gvs0.4 g

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

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64.3%11g

Omega 6

1.5%0.26g

11 gvs0.26 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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10.6%13.8g

Carbohydrate

41.4%54g

13.8 gvs54 g

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

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0.35%0.25g

Sugars

1.04%0.76g

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

0.25 gvs0.76 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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23.5%8.94g

Fiber

39.8%15g

8.94 gvs15 g

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

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16%8.97g

Protein

36.6%20.5g

8.97 gvs20.5 g

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

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Vitamins

Toasted Sesame Seed Kernelsvs Boiled Kidney Beans

0.18%1.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.6 μgvs0 μg

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

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53%0.64mg

Vitamin B1

31.5%0.38mg

Thiamine

0.64 mgvs0.38 mg

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

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19%0.25mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.25 mgvs0.14 mg

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

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18%2.88mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.88 mgvs1.37 mg

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

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7.2%0.36mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.36 mgvs0.52 mg

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

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5.94%0.077mg

Vitamin B6

22%0.28mg

Pyridoxine

0.077 mgvs0.28 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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12.7%50.8μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

50.8 μgvs307 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

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 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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0.88%0.13mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.13 mgvs0.071 mg

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

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0%0μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

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

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Minerals

Toasted Sesame Seed Kernelsvs Boiled Kidney Beans

6.93%69.3mg

Calcium

8.27%82.7mg

69.3 mgvs82.7 mg

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

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85.7%0.77mg

Copper

56.7%0.51mg

0.77 mgvs0.51 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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51.5%4.1mg

Iron

65.6%5.24mg

4.1 mgvs5.24 mg

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

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43.6%183mg

Magnesium

23.6%99mg

183 mgvs99 mg

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

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33%0.76mg

Manganese

44%1mg

0.76 mgvs1 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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58.5%410mg

Phosphorus

46.6%326mg

410 mgvs326 mg

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

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6.3%215mg

Potassium

28%957mg

215 mgvs957 mg

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

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33%18.2μg

Selenium

4.72%2.6μg

18.2 μgvs2.6 μg

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

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1.38%20.6mg

Sodium

0.16%2.36mg

20.6 mgvs2.36 mg

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

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49.2%5.4mg

Zinc

21.5%2.36mg

5.4 mgvs2.36 mg

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

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0.072%2.65g

Water

4.27%158g

2.65 gvs158 g

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

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Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Boiled Kidney Beans:

Toasted Hulled Sesame Seed Kernels have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5, 3.7 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
Both Toasted Hulled Sesame Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Toasted Sesame Seed Kernels vs Boiled Kidney Beans:

Toasted Hulled Sesame Seed Kernels have 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 7 times more Selenium and 2.3 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Iron, 1.3 times more Manganese, 4.5 times more Potassium and 59.8 times more Water than Toasted Hulled Sesame Seed Kernels.
Both Toasted Hulled Sesame Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Toasted Hulled Sesame Seed Kernels have 21.5 times more Fat, 20.6 times more Saturated Fat and 42.8 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Omega 3, 3.9 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Toasted Hulled Sesame Seed Kernels.
Both Toasted Hulled Sesame Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Toasted Hulled Sesame Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Toasted Sesame Seed KernelsVS Partially Defatted Sesame FlourBoiled Kidney BeansVS Partially Defatted Sesame FlourToasted Sesame Seed KernelsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Toasted Sesame Seed KernelsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: