Comparing Nutrients in 5 ounces Boiled Sprouted Pinto Beans VS 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	1.08% 31kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	4.47% 5.8g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	15.7% 8.8g	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	7.9% 0.095mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.42% 1.03mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	10.3% 41μg	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	9.6% 8.65mg	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	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	96% 0.86mg	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	11.7% 0.94mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	6.07% 42.5mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.58% 132g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• Boiled and Drained Sprouted Pinto Beans have 6.7 times more Vitamin B1, 3.6 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Vitamin B2, 12.9 times more Vitamin B5, 5.6 times more Vitamin B6 and 20 times more Vitamin B9 than Boiled and Drained Sprouted Pinto Beans.
• 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 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Pinto Beans vs Dried Agar Seaweed:

• Boiled and Drained Sprouted Pinto Beans have 10.8 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 41.7 times more Calcium, 5.7 times more Copper, 32.4 times more Iron, 42.8 times more Magnesium, 35 times more Manganese, 1.7 times more Phosphorus, 11.5 times more Potassium, 12.3 times more Selenium, 2 times more Sodium and 34.1 times more Zinc than Boiled and Drained Sprouted Pinto Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Pinto Beans have 118 times more Omega 3 than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 13.9 times more Energy, 19.7 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.