Comparing Nutrients in 300 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Canned Kidney Beans

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.7 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is average in comparison to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 300 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	115% 43.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	32% 18g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	20.3% 0.26mg	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	55.6% 223μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.6% 34mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.2% 6.5mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35% 348mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	53.6% 0.48mg	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	976% 78mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	26% 0.6mg	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	44.2% 310mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	23.4% 867g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Canned Kidney Beans:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Vitamin B1, 10.1 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C, more Vitamin D and 90.8 times more Vitamin E than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Canned Kidney Beans:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.9 times more Calcium, 1.2 times more Copper, 18.7 times more Iron, 8.4 times more Magnesium, 11.5 times more Manganese, 4.1 times more Potassium, 4.8 times more Sodium, 1.8 times more Zinc and 3.1 times more Water than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.8 times more Fiber than Canned All Types Kidney Beans.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.