Comparing Nutrients in 1 kilogram Kelp Seaweed VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Energy	15% 430kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	85% 111g	130g per day for Men 19-50 years
Sugars	8.28% 6g	NA	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	34.2% 13g	111% 42g	38g per day for Men 19-50 years
Protein	30% 17g	231% 130g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	50% 0.65mg	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	450% 1800μg	413% 1650μg	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	33.3% 30mg	322% 290mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	550% 660μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Calcium	168% 1680mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	142% 1.28mg	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	356% 28.5mg	444% 35.5mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	238% 5.47mg	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	60% 420mg	277% 1940mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	182% 6200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	22% 816g	18.2% 675g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Green Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Kelp Seaweed versus 1 kg of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kelp Seaweed vs Green Soybeans:

• 1 kilogram of Kelp Seaweed has 4.4 times more Vitamin B5 than Green Soybeans.
• While 1 kg of Raw Green Soybeans contains 8.7 times more Vitamin B1, 3.5 times more Vitamin B3, 32.5 times more Vitamin B6 and 9.7 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Kelp Seaweed vs Green Soybeans:

• 1 kilogram of Kelp Seaweed has 1.9 times more Magnesium, 15.5 times more Sodium, 1.2 times more Zinc and 1.2 times more Water than Green Soybeans.
• While 1 kg of Raw Green Soybeans contains 2.7 times more Manganese, 4.6 times more Phosphorus, 7 times more Potassium and 2.1 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans contain similar levels of Calcium, Copper and Iron per one kilogram.
• 1 kilogram of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Soybeans contains 3.4 times more Energy, 12.1 times more Fat, 3.2 times more Saturated Fat, 94 times more Omega 3, 141.2 times more Omega 6, 3.2 times more Fiber and 7.7 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6