Comparing Nutrients in 1 pound California Red Kidney Beans VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	23.6% 30.6g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	297% 113g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	197% 111g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	11% 0.15mg	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	447% 1787μg	96% 386μg	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	22.7% 20.4mg	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	NA	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Agar Seaweed	Recommended Dietary Allowance
Calcium	88.5% 885mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	30.7% 0.28mg	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	530% 42.4mg	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	73.6% 1.7mg	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	262% 1837mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 414g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 105.8 times more Vitamin B1, 10 times more Vitamin B2, 37.5 times more Vitamin B3, 2.6 times more Vitamin B5, 12.4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Agar Seaweed.
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 3.6 times more Calcium, 18 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 2.7 times more Manganese, 81 times more Phosphorus, 6.6 times more Potassium, 4.6 times more Selenium and 4.4 times more Zinc than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 7.8 times more Water than Raw California Red Kidney Beans.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 12.7 times more Energy, more Omega 3, 8.9 times more Carbohydrate, 49.8 times more Fiber and 45.1 times more Protein than Agar Seaweed.
• 1 pound of Agar Seaweed provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Raw Agar Seaweed provide inadequate amounts of Omega 6 in one pound.