Comparing Nutrients in 5 ounces Sprouted Pinto Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Sprouted Pinto Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	3.03% 88kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	0.083% 0.014g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	NA	1.27% 0.92g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	0.22% 0.003mg	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	69.5% 278μg	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	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	NA	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	6.1% 61mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	44.7% 0.4mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	86.3% 2mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	82.4% 1236mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Wakame Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Sprouted Pinto Beans vs Wakame Seaweed:

• 5 ounces of Sprouted Pinto Beans have 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 85.5 times more Vitamin B6 and 7.2 times more Vitamin C than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain more Vitamin A, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Wakame Seaweed provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• 5 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Sprouted Pinto Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sprouted Pinto Beans vs Wakame Seaweed:

• 5 ounces of Sprouted Pinto Beans have 6.1 times more Potassium and 1.3 times more Zinc than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 3.5 times more Calcium, 2 times more Magnesium, 3.8 times more Manganese and 5.7 times more Sodium than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Wakame Seaweed contain similar levels of Copper, Iron, Phosphorus and Water per five ounces.
• 5 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Sprouted Pinto Beans as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Pinto Beans have 1.4 times more Energy, 167 times more Omega 3, 1.3 times more Carbohydrate and 1.7 times more Protein than Wakame Seaweed.
• 5 ounces of Wakame Seaweed provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Pinto Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in five ounces.