Comparing Nutrients in 100 calories Boiled Kidney Beans VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g

Boiled Kidney Beans have 4.1 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has average energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Boiled Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.3% 5.04g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	12% 6.83g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	7.44% 0.097mg	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	25.6% 102μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	12.5% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.06% 48.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21.5% 0.19mg	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	22% 1.75mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	100% 2.3mg	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	15.5% 109mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	NA	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains more Vitamin A, 1.5 times more Vitamin B1, 13.4 times more Vitamin B2, 3.3 times more Vitamin B3, more Vitamin B12, 11.9 times more Vitamin C, more Vitamin D and 91.5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 4.2 times more Calcium, 14.9 times more Iron, 8.2 times more Magnesium, 6.8 times more Manganese, 3.6 times more Potassium, 2154.9 times more Sodium, 1.3 times more Zinc and 5.5 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.9 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.