Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Energy	29% 840kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	52% 67.5g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.86% 2.8g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	13% 5g	38g per day for Men 19-50 years
Protein	93% 52.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	24.6% 0.32mg	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	90% 360μg	213% 850μg	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	13.3% 12mg	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	1.33% 0.2mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Calcium	34% 340mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	67.8% 0.61mg	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	146% 11.7mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	162% 3.73mg	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	129% 900mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	66.5% 2260mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	21% 780g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Agar Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Agar Seaweed:

• 1 kilogram of Canned Kidney Beans has 23.2 times more Vitamin B1, 2.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.8 times more Vitamin K than Agar Seaweed.
• While 1 kg of Raw Agar Seaweed contains 2.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 43.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Agar Seaweed have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Agar Seaweed:

• 1 kilogram of Canned Kidney Beans has 2.2 times more Copper, 18 times more Phosphorus and 32.9 times more Sodium than Agar Seaweed.
• While 1 kg of Raw Agar Seaweed contains 1.6 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Agar Seaweed contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Canned All Types Kidney Beans as well as Raw Agar Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.2 times more Energy, more Omega 3, 2.1 times more Carbohydrate, 6.6 times more Sugars, 8.6 times more Fiber and 9.7 times more Protein than Agar Seaweed.
• 1 kilogram of Agar Seaweed provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Raw Agar Seaweed provide inadequate amounts of Omega 6 in one kilogram.