Comparing Nutrients in 1 pound Boiled Kidney Beans VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Boiled Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Energy	20% 576kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	79.6% 103g	18% 23g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.07% 2.22g	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	76.4% 29g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	55.5% 0.72mg	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	147% 590μg	166% 662μg	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	197% 177mg	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	0.91% 0.14mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Laver Seaweed	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	133% 1.2mg	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	126% 10mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	195% 4.5mg	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	89.4% 626mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Laver Seaweed:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1 and 2.1 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains more Vitamin A, 7.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 32.5 times more Vitamin C and 33.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Laver Seaweed have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Laver Seaweed:

• Boiled All Types Kidney Beans have 1.2 times more Iron, 21 times more Magnesium, 2.4 times more Phosphorus and 1.6 times more Selenium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2 times more Calcium, 2.3 times more Manganese, 48 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Laver Seaweed have similar amounts of Copper, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.6 times more Energy, 170 times more Omega 3, 4.5 times more Carbohydrate, 21.3 times more Fiber and 1.5 times more Protein than Raw Laver Seaweed.
• Both Boiled All Types Kidney Beans as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.