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

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Agar Seaweed	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15% 434kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	0.63% 0.45g	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	28.7% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13% 0.17mg	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	206% 822μg	46% 184μg	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	0% 0mg	1.9% 1.7mg	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	47.2% 7.1mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	88.6% 886mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	34% 0.31mg	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	379% 30.3mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	26.5% 0.61mg	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	10.5% 73.7mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.22mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	2.56% 95g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 3.8 times more Vitamin B2, 13.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 166.7 times more Vitamin E and 2.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 2.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Agar Seaweed has 17.9 times more Calcium, 2.8 times more Copper, 9.6 times more Iron, 18.3 times more Magnesium, 10 times more Manganese, 2.8 times more Potassium, 6.7 times more Selenium, 102 times more Sodium and 5.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Phosphorus and 7.7 times more Water than Dried Agar Seaweed.

Comparison of macro-nutrients per 5 ounces:

• Dried Agar Seaweed has 2.4 times more Energy, 3.5 times more Carbohydrate, 9.3 times more Sugars and 1.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 170 times more Omega 3 and 1.4 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.