Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Wakame Seaweed

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Wakame Seaweed: 1111g

Royal Red Kidney Beans have 7.3 times more energy per 100g than Wakame Seaweed. It has high energy density when compared to other foods. Raw Wakame Seaweed having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Royal Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	68% 88.6g	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	100% 38g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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

	Royal Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	20% 199mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	165% 13.2mg	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	88% 617mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.49% 18g	24% 889g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Wakame Seaweed Nutrients Per 500 Kcal

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

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

• 500 calories of Royal Red Kidney Beans have 27.1 times more Vitamin B6 than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain more Vitamin A, 7 times more Vitamin B2, 5.6 times more Vitamin B3, 6.5 times more Vitamin B5, 3.6 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Wakame Seaweed provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Royal 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 Royal Red Kidney Beans vs Wakame Seaweed:

• 500 calories of Royal Red Kidney Beans have 3.7 times more Potassium than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 8.4 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 9.2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium, 490.4 times more Sodium and 49.1 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Wakame Seaweed contain similar levels of Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 10.4 times more Omega 3 and 6.8 times more Fiber than Wakame Seaweed.
• Both Royal Red Kidney Beans and Wakame Seaweed offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Wakame Seaweed provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 500 calories.