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

Weight per 100 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 2.7 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is average in comparison to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	3.04% 2.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	38.2% 14.5g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	10.7% 6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 158μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	6.78% 0.088mg	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	18.5% 74μg	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36.3% 0.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.5% 11.3mg	1.6% 1.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.06% 48.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.4% 2.16mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.6% 116mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	18% 0.16mg	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	325% 26mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	8.7% 0.2mg	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	14.7% 103mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	113% 1697mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	7.8% 289g	2.5% 93g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Vitamin B1, 10.1 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C, more Vitamin D and 90.8 times more Vitamin E than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.9 times more Calcium, 1.2 times more Copper, 18.7 times more Iron, 8.4 times more Magnesium, 11.5 times more Manganese, 4.1 times more Potassium, 4.8 times more Sodium, 1.8 times more Zinc and 3.1 times more Water than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.8 times more Fiber than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.