Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	45% 1310kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	16.3% 11.8g	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	260% 99g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	173% 97g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	93% 1.2mg	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	391% 1564μg	575% 2302μg	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	20% 18mg	0% 0mg	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	NA	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	77.4% 774mg	248% 2481mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	269% 2.42mg	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	464% 37mg	1062% 85mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	728% 3056mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	742% 17mg	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	230% 1607mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	131% 4465mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	209% 23mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Dried Agar Seaweed:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 10.2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Agar Seaweed have similar amounts of Vitamin B2 per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Dried Agar Seaweed:

• Raw California Red Kidney Beans have 1.8 times more Copper, 7.8 times more Phosphorus and 1.3 times more Potassium than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.2 times more Calcium, 2.3 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese, 2.3 times more Selenium, 9.3 times more Sodium and 2.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 84 times more Omega 3, 3.2 times more Fiber and 3.9 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Agar Seaweed have similar amounts of Energy per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.