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

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Wakame Seaweed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	1.75% 1.27g	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	5.22% 2g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	36.6% 0.48mg	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	194% 778μg	129% 516μg	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	13.2% 12mg	5.3% 4.76mg	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	26.5% 3.97mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	59.5% 595mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	107% 0.96mg	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	108% 8.65mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	82.3% 1.9mg	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	45.4% 318mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	8.6% 317g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Boiled Red Kidney Beans per 14 oz

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

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

• 14 ounces of Wakame Seaweed have more Vitamin A, 4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B9, 2.5 times more Vitamin C and 33.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.7 times more Vitamin B1, 60 times more Vitamin B6 and 1.6 times more Vitamin K than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Wakame Seaweed as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Wakame Seaweed have 5.4 times more Calcium, 2.4 times more Magnesium, 2.9 times more Manganese and 436 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.3 times more Iron, 1.8 times more Phosphorus, 8.1 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Boiled Red Kidney Beans contain similar levels of Copper per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Red Kidney Beans contain 2.8 times more Energy, 84 times more Omega 3, 2.5 times more Carbohydrate, 14.8 times more Fiber and 2.9 times more Protein than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.