Comparing Nutrients in 5 ounces Kelp Seaweed VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Energy	2.1% 61kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	4.85% 1.84g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	7.1% 0.092mg	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	63.8% 255μg	58.5% 234μg	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	4.72% 4.25mg	45.7% 41mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Green Soybeans	Recommended Dietary Allowance
Calcium	24% 238mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	20% 0.18mg	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	50.5% 4.04mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	33.7% 0.78mg	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	8.5% 59.5mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.13% 116g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Green Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Kelp Seaweed versus 5 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Kelp Seaweed vs Green Soybeans:

• 5 ounces of Kelp Seaweed have 4.4 times more Vitamin B5 than Green Soybeans.
• While 5 oz of Raw Green Soybeans contain 8.7 times more Vitamin B1, 3.5 times more Vitamin B3, 32.5 times more Vitamin B6 and 9.7 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Kelp Seaweed vs Green Soybeans:

• 5 ounces of Kelp Seaweed have 1.9 times more Magnesium, 15.5 times more Sodium, 1.2 times more Zinc and 1.2 times more Water than Green Soybeans.
• While 5 oz of Raw Green Soybeans contain 2.7 times more Manganese, 4.6 times more Phosphorus, 7 times more Potassium and 2.1 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans contain similar levels of Calcium, Copper and Iron per five ounces.
• 5 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Soybeans contain 3.4 times more Energy, 12.1 times more Fat, 3.2 times more Saturated Fat, 94 times more Omega 3, 141.2 times more Omega 6, 3.2 times more Fiber and 7.7 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Green Soybeans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6