Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	7.6% 220kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	622% 809g	130g per day for Men 19-50 years
Sugars	NA	41% 29.7g	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	NA	203% 77g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	604% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	233% 3.03mg	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	72.5% 290μg	1450% 5800μg	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	67.8% 61mg	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	NA	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	15% 150mg	625% 6250mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	678% 6.1mg	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	82.5% 6.6mg	2675% 214mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1833% 7700mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	1870% 43mg	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	43% 300mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	331% 11250mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	527% 58mg	11mg per day for Men 19-50 years
Water	25.2% 934g	2.35% 86.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Dried Agar Seaweed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• 1 kilogram of Boiled Sprouted Pinto Beans has 6.7 times more Vitamin B1, 3.6 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 3.8 times more Vitamin B2, 12.9 times more Vitamin B5, 5.6 times more Vitamin B6 and 20 times more Vitamin B9 than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• 1 kilogram of Boiled Sprouted Pinto Beans has 10.8 times more Water than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 41.7 times more Calcium, 5.7 times more Copper, 32.4 times more Iron, 42.8 times more Magnesium, 35 times more Manganese, 1.7 times more Phosphorus, 11.5 times more Potassium, 12.3 times more Selenium, 2 times more Sodium and 34.1 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Pinto Beans has 118 times more Omega 3 than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 13.9 times more Energy, 19.7 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• 1 kilogram of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in one kilogram.