Comparing Nutrients in 300 calories California Red Kidney Beans VS Irishmoss Seaweed

Weight per 300 calories

• California Red Kidney Beans: 91g
• Irishmoss Seaweed: 612g

California Red Kidney Beans have 6.7 times more energy per 100g than Irishmoss Seaweed. It has high energy density when compared to other foods. Raw Irishmoss Seaweed having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Irishmoss Seaweed?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	California Red Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	58% 75.2g	130g per day for Men 19-50 years
Sugars	NA	5.15% 3.73g	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	59.6% 22.6g	21% 7.96g	38g per day for Men 19-50 years
Protein	39.6% 22g	16.5% 9.24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 36.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.65% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	32.5% 0.42mg	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	89.5% 358μg	279% 1114μg	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	4.55% 4.1mg	20.4% 18.4mg	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	35.5% 5.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	17.7% 177mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	101% 0.91mg	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	106% 8.5mg	681% 54.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	210% 882mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	98% 2.27mg	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	52.6% 368mg	137% 961mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	13.5% 498g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Irishmoss Seaweed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Irishmoss Seaweed?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Irishmoss Seaweed:

• 300 calories of California Red Kidney Beans have 5.2 times more Vitamin B1 than Irishmoss Seaweed.
• While 300 kcal of Raw Irishmoss Seaweed contain 14.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B9 and 4.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Irishmoss Seaweed provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Irishmoss Seaweed:

• 300 calories of California Red Kidney Beans have 3.5 times more Potassium than Irishmoss Seaweed.
• While 300 kcal of Raw Irishmoss Seaweed contain 2.5 times more Calcium, 6.4 times more Iron, 6.1 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Selenium, 41 times more Sodium, 5.2 times more Zinc and 46.6 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Irishmoss Seaweed contain similar levels of Copper per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.8 times more Fiber and 2.4 times more Protein than Irishmoss Seaweed.
• While 300 kcal of Raw Irishmoss Seaweed contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Irishmoss Seaweed offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.