Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	5.54% 161kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	123% 161g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.13% 5.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	46.3% 0.6mg	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	11.4% 45.6μg	288% 1151μg	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	1.76% 1.6mg	0% 0mg	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	0.26% 0.04mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	135% 1.2mg	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	31% 2.5mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	371% 8.53mg	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	30% 210mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dried Agar Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Dried Agar Seaweed:

• 7 ounces of Canned Red Kidney Beans with Liquids have 10.6 times more Vitamin B1 and 2.4 times more Vitamin B3 than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 3.3 times more Vitamin B2, 23.2 times more Vitamin B5, 3.8 times more Vitamin B6, 25.2 times more Vitamin B9, 250 times more Vitamin E and 6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Dried Agar Seaweed:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2 times more Phosphorus, 2.5 times more Sodium and 9 times more Water than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 21.6 times more Calcium, 4.1 times more Copper, 17.1 times more Iron, 25.7 times more Magnesium, 14.8 times more Manganese, 4.3 times more Potassium, 6.7 times more Selenium and 9.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 51 times more Omega 3 than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 3.8 times more Energy, 5.5 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dried Agar Seaweed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in seven ounces.