Comparing Nutrients in 14 ounces California Red Kidney Beans VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	California Red Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Energy	45% 1310kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.15% 1.1g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.94g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	173% 97g	41% 23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	48.5% 0.63mg	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	145% 579μg	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	172% 155mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Calcium	77.4% 774mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	116% 1.05mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	170% 3.92mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.12% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Laver Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 5.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain more Vitamin A, 2 times more Vitamin B2 and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 2.8 times more Calcium, 4.2 times more Copper, 5.2 times more Iron, 80 times more Magnesium, 7 times more Phosphorus, 4.2 times more Potassium, 4.6 times more Selenium and 2.4 times more Zinc than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 4.4 times more Sodium and 7.2 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Laver Seaweed contain similar levels of Manganese per 14 ounces.
• 14 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 9.4 times more Energy, 84 times more Omega 3, 11.7 times more Carbohydrate, 83 times more Fiber and 4.2 times more Protein than Laver Seaweed.
• 14 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Raw Laver Seaweed provide inadequate amounts of Omega 6 in 14 ounces.