Comparing Nutrients in 1 pound Laver Seaweed VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Laver Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	131% 1179μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	28% 0.36mg	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	166% 662μg	26% 104μg	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	197% 177mg	4.03% 3.63mg	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	30.2% 4.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	74% 0.67mg	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	102% 8.16mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	57.4% 1.3mg	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	37.6% 263mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10.4% 386g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Laver Seaweed vs Canned Red Kidney Beans with Liquids:

• 1 pound of Laver Seaweed has more Vitamin A, 6.7 times more Vitamin B2, 3 times more Vitamin B3, 4 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9, 48.8 times more Vitamin C and 50 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• Both Laver Seaweed and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin K per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Laver Seaweed as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Laver Seaweed vs Canned Red Kidney Beans with Liquids:

• 1 pound of Laver Seaweed has 2.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 3.4 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 15 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Selenium and 5.3 times more Sodium than Raw Laver Seaweed.
• Both Laver Seaweed and Canned Red Kidney Beans with Liquids contain similar levels of Water per one pound.
• 1 pound of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.3 times more Energy, 51 times more Omega 3, 2.9 times more Carbohydrate, 3.8 times more Sugars and 14.3 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per one pound.
• 1 pound of Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.