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

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Agar Seaweed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 434kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	California Red 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	88.6% 886mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.22mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 3.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 52.9 times more Vitamin B1, 10.2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Agar Seaweed as well as Raw California Red 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 California Red Kidney Beans:

• Dried Agar Seaweed has 3.2 times more Calcium, 2.3 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese, 2.3 times more Selenium, 9.3 times more Sodium and 2.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Copper, 7.8 times more Phosphorus and 1.3 times more Potassium than Dried Agar Seaweed.

Comparison of macro-nutrients per 5 ounces:

• Dried Agar Seaweed has 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 84 times more Omega 3, 3.2 times more Fiber and 3.9 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Dried Agar Seaweed as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.