Comparing Nutrients in 300 calories Canned Kidney Beans VS Dried Agar Seaweed

Weight per 300 calories

• Canned Kidney Beans: 357g
• Dried Agar Seaweed: 98g

Dried Agar Seaweed has 3.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Dried Agar Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.061% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	61% 79.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	4% 2.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	20% 7.55g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0.82% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	59.2% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	23% 0.3mg	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	32% 129μg	142% 569μg	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	4.76% 4.3mg	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	0.48% 0.071mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	12% 121mg	61.3% 613mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	66.4% 0.6mg	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	52.2% 4.18mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	180% 755mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	183% 4.2mg	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	46% 321mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	32.4% 1103mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	13% 7.25μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Dried Agar Seaweed:

• Canned All Types Kidney Beans have 42.3 times more Vitamin B1, 7.4 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 6 times more Vitamin B5, 4.4 times more Vitamin B9, 68.6 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Agar Seaweed have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Dried Agar Seaweed:

• Canned All Types Kidney Beans have 6.3 times more Phosphorus, 10.6 times more Sodium and 32.8 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 5 times more Calcium, 5 times more Iron, 7.8 times more Magnesium, 7 times more Manganese, 1.3 times more Potassium, 2.3 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Agar Seaweed have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 298.7 times more Omega 3, 2.3 times more Sugars, 2 times more Fiber and 3.1 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Agar Seaweed have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.