Comparing Nutrients in 5 ounces Canned Kidney Beans VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Canned Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.2% 0.86g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.52% 0.098mg	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	12.8% 51μg	64.5% 258μg	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	1.9% 1.7mg	4.72% 4.25mg	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	0.19% 0.028mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	23.5% 0.21mg	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	20.7% 1.66mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	23% 0.52mg	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	18.2% 128mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3% 111g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Irishmoss Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Irishmoss Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Irishmoss Seaweed:

• 5 ounces of Canned Kidney Beans have 7.7 times more Vitamin B1 than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 9.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.1 times more Vitamin B9, 2.5 times more Vitamin C and 43.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Irishmoss Seaweed provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Irishmoss Seaweed:

• 5 ounces of Canned Kidney Beans have 3.8 times more Potassium and 4.4 times more Sodium than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 2.1 times more Calcium, 7.6 times more Iron, 5.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 4.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Irishmoss Seaweed contain similar levels of Copper and Water per five ounces.
• 5 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Canned All Types Kidney Beans as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.7 times more Energy, 82 times more Omega 3, 3 times more Sugars, 3.3 times more Fiber and 3.5 times more Protein than Irishmoss Seaweed.
• Both Canned Kidney Beans and Irishmoss Seaweed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Irishmoss Seaweed provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 6 in five ounces.