Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Wakame Seaweed

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Wakame Seaweed: 1111g

Boiled California Red Kidney Beans have 2.8 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.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Wakame Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	9.96% 7.22g	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	99% 37.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	65.7% 37g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	1.7% 0.022mg	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	74.6% 298μg	544% 2178μg	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	5.38% 4.84mg	37% 33.3mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	26.6% 266mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	351% 3.16mg	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	150% 12mg	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	676% 15.6mg	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	79% 552mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	7.3% 270g	24% 889g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Wakame Seaweed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Wakame Seaweed?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Wakame Seaweed:

• 500 calories of Boiled California Red Kidney Beans have 18.9 times more Vitamin B6 than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain more Vitamin A, 1.3 times more Vitamin B1, 10.2 times more Vitamin B2, 8.2 times more Vitamin B3, 8.8 times more Vitamin B5, 7.3 times more Vitamin B9 and 6.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Wakame Seaweed:

• 500 calories of Boiled California Red Kidney Beans have 3 times more Potassium than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 6.3 times more Calcium, 2.7 times more Copper, 2 times more Iron, 6.1 times more Magnesium, 12.1 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Selenium, 600.7 times more Sodium and 3.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wakame Seaweed contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 6.8 times more Fiber than Wakame Seaweed.
• Both Boiled California Red Kidney Beans and Wakame Seaweed offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.