Comparing Nutrients in 5 ounces Red Kidney Beans VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	16.5% 478kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	88% 115g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	5.8% 4.2g	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	56.7% 21.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	57% 32g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney 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	72% 0.86mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	33% 0.43mg	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	140% 558μg	206% 822μg	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	7.1% 6.38mg	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	2% 0.3mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	11.8% 118mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	265% 6.1mg	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	82.2% 575mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Agar Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Dried Agar Seaweed:

• 5 ounces of Red Kidney Beans have 60.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 3.9 times more Vitamin B5, 1.5 times more Vitamin B9, 23.8 times more Vitamin E and 4.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Dried Agar Seaweed:

• 5 ounces of Red Kidney Beans have 7.8 times more Phosphorus and 1.2 times more Potassium than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 7.5 times more Calcium, 3.2 times more Iron, 5.6 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 8.5 times more Sodium and 2.1 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 358 times more Omega 3, 2 times more Fiber and 3.6 times more Protein than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed offer comparable quantities of Energy per five ounces.
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in five ounces.