Comparing Nutrients in 500 calories Boiled Sprouted Pinto Beans VS Dried Agar Seaweed

Weight per 500 calories

• Boiled Sprouted Pinto Beans: 2273g
• Dried Agar Seaweed: 163g

Dried Agar Seaweed has 13.9 times more energy per unit of mass than Boiled and Drained Sprouted Pinto Beans, which is high in comparison to other foods. Boiled Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 500 calories - Boiled Sprouted Pinto Beans or Dried Agar Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.85g	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	NA	33% 12.6g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	1.36% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.34mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	38% 0.5mg	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	165% 659μg	237% 948μg	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	154% 139mg	0% 0mg	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	54.5% 8.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.2% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	34% 341mg	102% 1021mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	111% 1mg	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	188% 15mg	437% 35mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	300% 1258mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	305% 7.03mg	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	97% 682mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	77.3% 1159mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	86% 9.48mg	11mg per day for Men 19-50 years
Water	57.4% 2123g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• Boiled and Drained Sprouted Pinto Beans have 93.2 times more Vitamin B1, 3.7 times more Vitamin B2, 49.9 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.4 times more Vitamin B9 than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Dried Agar Seaweed have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• Boiled and Drained Sprouted Pinto Beans have 2.4 times more Copper, 8 times more Phosphorus, 1.2 times more Potassium, 7 times more Sodium and 149.7 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3 times more Calcium, 2.3 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese and 2.5 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Dried Agar Seaweed have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Sprouted Pinto Beans have 14.8 times more Fat, 1641.3 times more Omega 3, 233 times more Omega 6 and 4.2 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.4 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Dried Agar Seaweed have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Agar Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.