Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	19.4% 562kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	32% 41.5g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	111% 42g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	74% 41.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	0.7% 0.009mg	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	84% 336μg	222% 889μg	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	15% 13.6mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	30% 299mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	143% 1.3mg	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	169% 13.5mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	276% 6.35mg	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	88.8% 621mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Wakame Seaweed per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Wakame Seaweed:

• 1 pound of Boiled California Red Kidney Beans has 2.2 times more Vitamin B1 and 52 times more Vitamin B6 than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains more Vitamin A, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Wakame Seaweed:

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Iron, 1.7 times more Phosphorus, 8.4 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 2.3 times more Calcium, 2.2 times more Magnesium, 4.4 times more Manganese and 218 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wakame Seaweed contain similar levels of Copper per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.8 times more Energy, 16 times more Omega 3, 2.5 times more Carbohydrate, 18.6 times more Fiber and 3 times more Protein than Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in one pound.