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

Weight per 500 calories

• Agar Seaweed: 1923g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 12.7 times more energy per unit of mass than Raw Agar Seaweed, which is high in comparison to other foods. Agar Seaweed having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Agar Seaweed	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	68% 88.6g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	NA	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	25.3% 9.6g	100% 38g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	46.3% 0.6mg	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	409% 1635μg	149% 597μg	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	0% 0mg	7.6% 6.84mg	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	112% 16.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	104% 1038mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	169% 1.5mg	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	447% 35.8mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1288mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	73.3% 1.7mg	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	13.7% 96mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	128% 4346mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	47.5% 1756g	0.49% 18g	3700g per day for Men 19-50 years

Agar Seaweed VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Agar Seaweed have 4.9 times more Vitamin B5 and 2.7 times more Vitamin B9 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 6.2 times more Vitamin B1 and 3 times more Vitamin B3 than Raw Agar Seaweed.
• Both Agar Seaweed and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Agar Seaweed as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Agar Seaweed vs Royal Red Kidney Beans:

• 500 calories of Agar Seaweed have 5.2 times more Calcium, 2.7 times more Iron, 6.1 times more Magnesium, 4.3 times more Manganese, 2.1 times more Potassium, 2.8 times more Selenium, 8.8 times more Sodium, 2.8 times more Zinc and 97.1 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.3 times more Copper and 6.4 times more Phosphorus than Raw Agar Seaweed.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Agar Seaweed have 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 3.9 times more Fiber and 3.7 times more Protein than Raw Agar Seaweed.
• Both Agar Seaweed and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Agar Seaweed as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.