Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	48.6% 18.5g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	0.31% 0.004mg	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	36.7% 147μg	97% 389μg	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	2.65% 2.4mg	6.6% 5.95mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wakame Seaweed	Recommended Dietary Allowance
Calcium	13% 131mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	62.6% 0.56mg	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	74% 5.9mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	121% 2.78mg	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	39% 272mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Wakame Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Wakame Seaweed:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B1 and 52 times more Vitamin B6 than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain more Vitamin A, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Wakame Seaweed:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Iron, 1.7 times more Phosphorus, 8.4 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 2.3 times more Calcium, 2.2 times more Magnesium, 4.4 times more Manganese and 218 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wakame Seaweed contain similar levels of Copper per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Energy, 16 times more Omega 3, 2.5 times more Carbohydrate, 18.6 times more Fiber and 3 times more Protein than Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in seven ounces.