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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	51.6% 1497kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	197% 111g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	88.5% 885mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	6.67% 227mg	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	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 1.3 times more Vitamin B3, 198.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Wakame Seaweed have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 1.3 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 5.1 times more Phosphorus, 29.8 times more Potassium, 4.6 times more Selenium and 6.7 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.4 times more Manganese, 79.3 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 7.3 times more Energy, 42 times more Omega 3, 6.5 times more Carbohydrate, 49.8 times more Fiber and 8 times more Protein than Raw Wakame Seaweed.
• Both Raw California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.