Comparing Nutrients in 14 ounces Navy Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Navy Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	46% 1338kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	28% 36.3g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	0% 0g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	NA	g per day for Men 19-50 years
Fiber	160% 60.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	158% 88.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Navy 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	256% 3.08mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	58.3% 583mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	272% 21.8mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	231% 1615mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.3% 48g	8.6% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Wakame Seaweed per 14 oz

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

Lets compare vitamin content per 14 ounces of Navy Beans vs Wakame Seaweed:

• 14 ounces of Navy Beans have 12.9 times more Vitamin B1, 1.4 times more Vitamin B3, 214 times more Vitamin B6 and 1.9 times more Vitamin B9 than Wakame Seaweed.
• While 14 oz of Raw Wakame Seaweed contain more Vitamin A, 1.4 times more Vitamin B2, 50 times more Vitamin E and 2.1 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Wakame Seaweed provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navy Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navy Beans vs Wakame Seaweed:

• 14 ounces of Navy Beans have 2.9 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 5.1 times more Phosphorus, 23.7 times more Potassium, 15.7 times more Selenium and 9.6 times more Zinc than Wakame Seaweed.
• While 14 oz of Raw Wakame Seaweed contain 174.4 times more Sodium and 6.6 times more Water than Raw Navy Beans.
• Both Navy Beans and Wakame Seaweed contain similar levels of Calcium and Manganese per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navy Beans have 7.5 times more Energy, 269 times more Omega 3, 6.6 times more Carbohydrate, 6 times more Sugars, 30.6 times more Fiber and 7.4 times more Protein than Wakame Seaweed.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Navy Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 14 ounces.