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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	45% 1310kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	173% 97g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0.61% 0.008mg	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	194% 778μg	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	13.2% 12mg	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	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	77.4% 774mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	125% 1.13mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	242% 5.56mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	5.84% 198mg	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	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.6% 317g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 1.3 times more Vitamin B3, 198.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Wakame Seaweed have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.3 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 5.1 times more Phosphorus, 29.8 times more Potassium, 4.6 times more Selenium and 6.7 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.4 times more Manganese, 79.3 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 7.3 times more Energy, 42 times more Omega 3, 6.5 times more Carbohydrate, 49.8 times more Fiber and 8 times more Protein than Raw Wakame Seaweed.
• Both Raw California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.