Comparing Nutrients in 1 kilogram Red Kidney Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	116% 3370kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	70.3% 91g	130g per day for Men 19-50 years
Sugars	29% 21g	8.97% 6.5g	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	400% 152g	13% 5g	38g per day for Men 19-50 years
Protein	402% 225g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1.54% 0.02mg	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	985% 3940μg	490% 1960μg	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	50% 45mg	33.3% 30mg	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	14% 2.1mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	83% 830mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	316% 2.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	609% 14mg	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	580% 4060mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Wakame Seaweed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Wakame Seaweed:

• 1 kilogram of Red Kidney Beans has 10.1 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 Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains more Vitamin A and 4.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wakame Seaweed provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Wakame Seaweed:

• 1 kilogram of Red Kidney Beans has 2.5 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 5.1 times more Phosphorus, 27.2 times more Potassium, 4.6 times more Selenium and 7.3 times more Zinc than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 1.8 times more Calcium, 1.3 times more Manganese, 72.7 times more Sodium and 6.8 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.5 times more Energy, 179 times more Omega 3, 6.7 times more Carbohydrate, 3.2 times more Sugars, 30.4 times more Fiber and 7.4 times more Protein than Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in one kilogram.