Comparing Nutrients in 1 kilogram Sprouted Pinto Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Sprouted Pinto Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	21.4% 620kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	209% 3.34g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	89.2% 116g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13% 5g	38g per day for Men 19-50 years
Protein	94% 52.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto 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	192% 2.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	295% 1180μg	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	241% 217mg	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	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	43% 430mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	316% 2.84mg	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	246% 19.7mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	134% 940mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22% 813g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Wakame Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Pinto 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 Sprouted Pinto Beans vs Wakame Seaweed:

• 1 kilogram of Sprouted Pinto Beans has 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 85.5 times more Vitamin B6 and 7.2 times more Vitamin C than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains more Vitamin A, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Wakame Seaweed provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Sprouted Pinto 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 Sprouted Pinto Beans vs Wakame Seaweed:

• 1 kilogram of Sprouted Pinto Beans has 6.1 times more Potassium and 1.3 times more Zinc than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 3.5 times more Calcium, 2 times more Magnesium, 3.8 times more Manganese and 5.7 times more Sodium than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Wakame Seaweed contain similar levels of Copper, Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Sprouted Pinto Beans as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Pinto Beans has 1.4 times more Energy, 167 times more Omega 3, 1.3 times more Carbohydrate and 1.7 times more Protein than Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Pinto Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in one kilogram.