Cooked Royal Red Kidney Beans vs Hulled Hemp Seeds

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Hulled Hemp Seeds

nuts-seeds

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 553 — kcal
Protein 9.5
17%
32
56%
g
Total Fat 0.170 — 49 — g
Carbohydrate 22
17%
8.7
7%
g
Water 67 — 5.0 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
0.500
1%
mg
Thiamin (B1) 0.095
8%
1.3
106%
mg
Riboflavin (B2) 0.067
5%
0.285
22%
mg
Niacin (B3) 0.552
3%
9.2
57%
mg
Pantothenic Acid (B5) 0.219
4%
— — mg
Vitamin B6 0.104
8%
0.600
46%
mg
Folate (DFE) 74
19%
110
28%
mcg
Vitamin B12 0.000
0%
— — mcg
Vitamin A (RAE) 0.000
0%
1.0
0%
mcg
Vitamin E — — 0.800
5%
mg
Vitamin D (D2+D3) 0.000
0%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
70
7%
mg
Iron 2.8
35%
8.0
99%
mg
Magnesium 42
11%
700
175%
mg
Phosphorus 142
20%
1650
236%
mg
Potassium 378
11%
1200
35%
mg
Sodium 5.0 — 5.0 — mg
Zinc 0.900
8%
9.9
90%
mg
Copper 0.262
29%
1.6
178%
mg
Manganese 0.255
11%
7.6
330%
mg
Selenium 1.2
2%
— — mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.013 — 5.4 — g
Polyunsaturated Fat 0.093 — 38 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
4.0
11%
g
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