Comparing Nutrients in 300 calories Canned Kidney Beans VS Wakame Seaweed

Weight per 300 calories

• Canned Kidney Beans: 357g
• Wakame Seaweed: 667g

Canned Kidney Beans have 1.9 times more energy per 100g than Wakame Seaweed. It has average energy density when compared to other foods. Raw Wakame Seaweed having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Canned Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.39% 0.067g	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	47% 61g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	5.98% 4.33g	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	8.77% 3.33g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	1.03% 0.013mg	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	327% 1307μg	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	22.2% 20mg	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	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	12% 121mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	210% 1.9mg	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	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	170% 713mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	406% 9.33mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	388% 5813mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14.4% 533g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 19.8 times more Vitamin B6 than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 8.4 times more Vitamin B2, 7.3 times more Vitamin B3, 9.4 times more Vitamin B5, 10.2 times more Vitamin B9, 4.7 times more Vitamin C, 93.3 times more Vitamin E and 2.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Wakame Seaweed have similar amounts of Vitamin B1 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned All Types Kidney Beans have 2.5 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 8.2 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 7.4 times more Magnesium, 15.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Selenium, 5.5 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 22 times more Omega 3, 1.5 times more Sugars and 4.6 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2 times more Fat than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Wakame Seaweed have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.