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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Royal Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	51.5% 1492kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	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	205% 115g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 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	446% 1783μg	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

	Royal Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	59.4% 594mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	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	3.93% 59mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	1.46% 54g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Wakame Seaweed:

• 1 pound of Royal Red Kidney Beans has 6.5 times more Vitamin B1, 1.3 times more Vitamin B3, 198 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains more Vitamin A than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Wakame Seaweed provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Royal 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 Royal Red Kidney Beans vs Wakame Seaweed:

• 1 pound of Royal Red Kidney Beans has 3.5 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 5.1 times more Phosphorus, 26.9 times more Potassium, 4.6 times more Selenium and 7 times more Zinc than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 1.3 times more Manganese, 67.1 times more Sodium and 6.7 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Wakame Seaweed contain similar levels of Calcium 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 Royal Red Kidney Beans has 7.3 times more Energy, 76 times more Omega 3, 6.4 times more Carbohydrate, 49.8 times more Fiber and 8.4 times more Protein than Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in one pound.