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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	52.7% 1529kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	282% 367g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	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	181% 69g	92% 35g	38g per day for Men 19-50 years
Protein	182% 102g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried 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	230% 2.76mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	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	6.35% 0.95mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	37.6% 376mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	307% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.06% 39.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 60.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 3.9 times more Vitamin B5, 1.5 times more Vitamin B9, 23.8 times more Vitamin E and 4.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 7.8 times more Phosphorus and 1.2 times more Potassium than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 7.5 times more Calcium, 3.2 times more Iron, 5.6 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 8.5 times more Sodium and 2.1 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 358 times more Omega 3, 2 times more Fiber and 3.6 times more Protein than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed offer comparable quantities of Energy per one pound.
• 1 pound of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in one pound.