Comparing Nutrients in 1 pound Canned Kidney Beans VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	13% 381kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	282% 367g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	18.6% 13.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	92% 35g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	106% 1.37mg	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	41% 163μg	658% 2631μg	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	6.05% 5.44mg	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	0.6% 0.091mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	15.4% 154mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	307% 2.77mg	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	66.3% 5.3mg	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	848% 19.5mg	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	58.3% 408mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.06% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Dried Agar Seaweed:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 2 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 4.4 times more Vitamin B2, 21.9 times more Vitamin B5, 4.1 times more Vitamin B6, 16.1 times more Vitamin B9, 250 times more Vitamin E and 6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Dried Agar Seaweed:

• Canned All Types Kidney Beans have 1.7 times more Phosphorus, 2.9 times more Sodium and 9 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 18.4 times more Calcium, 4.5 times more Copper, 18.3 times more Iron, 28.5 times more Magnesium, 25.6 times more Manganese, 4.7 times more Potassium, 8.2 times more Selenium and 12.6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 82 times more Omega 3 than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.6 times more Energy, 5.6 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Agar Seaweed have similar amounts of Protein per 1 lb.
• Both Canned All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.