Comparing Nutrients in 100 calories Canned Kidney Beans VS Laver Seaweed

Weight per 100 calories

• Canned Kidney Beans: 119g
• Laver Seaweed: 286g

Canned Kidney Beans have 2.4 times more energy per 100g than Laver Seaweed. It has average energy density when compared to other foods. Raw Laver Seaweed having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Laver Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Canned Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.067% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	1.93% 1.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	2.26% 0.86g	38g per day for Men 19-50 years
Protein	11% 6.2g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	NA	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	35% 0.45mg	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	10.7% 43μg	104% 417μg	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	1.6% 1.43mg	124% 111mg	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	0.16% 0.024mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	9.52% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	84% 0.75mg	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	17.4% 1.4mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	1.36% 5.7mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	123% 2.82mg	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	15.3% 107mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	9.14% 137mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	6.57% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Laver Seaweed:

• Raw Laver Seaweed contains 2 times more Vitamin B1, 21 times more Vitamin B2, 8.6 times more Vitamin B3, 9.1 times more Vitamin B5, 5.2 times more Vitamin B6, 9.7 times more Vitamin B9, 78 times more Vitamin C, 120 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Laver Seaweed:

• Canned All Types Kidney Beans have 5.6 times more Magnesium and 2.6 times more Sodium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 4.9 times more Calcium, 4.7 times more Copper, 3.7 times more Iron, 14.1 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Selenium, 5.5 times more Zinc and 2.6 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 34.2 times more Omega 3, 1.6 times more Sugars and 6 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Laver Seaweed have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned All Types Kidney Beans as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.