Comparing Nutrients in 5 ounces Sprouted Pinto Beans VS Dried Agar Seaweed

Macros Ratio

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

Macro Nutrients

	Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	3.03% 88kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	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	12.6% 16.4g	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	13.3% 7.44g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	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	27% 0.33mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	42% 167μg	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	34% 30.8mg	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

	Sprouted Pinto Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	6.1% 61mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	35% 2.8mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	19% 133mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	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	14.5% 217mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Dried Agar Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Sprouted Pinto 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 Sprouted Pinto Beans vs Dried Agar Seaweed:

• 5 ounces of Sprouted Pinto Beans have 23 times more Vitamin B1, 11.3 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Sprouted Pinto Beans.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Sprouted Pinto 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 Sprouted Pinto Beans vs Dried Agar Seaweed:

• 5 ounces of Sprouted Pinto Beans have 1.8 times more Phosphorus, 1.5 times more Sodium and 9.4 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 14.5 times more Calcium, 1.9 times more Copper, 10.9 times more Iron, 14.5 times more Magnesium, 11.7 times more Manganese, 3.7 times more Potassium, 12.3 times more Selenium and 11.6 times more Zinc than Raw Sprouted Pinto Beans.
• 5 ounces of Sprouted Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Pinto Beans have 334 times more Omega 3 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 4.9 times more Energy and 7 times more Carbohydrate than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Dried Agar Seaweed offer comparable quantities of Protein per five ounces.
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Sprouted Pinto Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in five ounces.