Comparing Nutrients in 1 kilogram Wakame Seaweed VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	15.5% 450kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	114% 148g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	13% 5g	113% 43g	38g per day for Men 19-50 years
Protein	54% 30.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	61.5% 0.8mg	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	490% 1960μg	57.5% 230μg	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	8.9% 8mg	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	66.7% 10mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	150% 1500mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	163% 1.47mg	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	273% 22mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	127% 2.9mg	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	114% 800mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	21.6% 800g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Wakame Seaweed has more Vitamin A, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 5.4 times more Vitamin B5, 8.5 times more Vitamin B9, 3.8 times more Vitamin C, 50 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Vitamin B1 and 40 times more Vitamin B6 than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Wakame Seaweed as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Wakame Seaweed has 5.2 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.8 times more Manganese and 3.4 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Phosphorus, 5.2 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Red Kidney Beans with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Energy, 25.5 times more Omega 3, 1.6 times more Carbohydrate, 2.8 times more Sugars, 8.6 times more Fiber and 1.7 times more Protein than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.