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

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10.7% 6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	12.2% 0.16mg	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	97% 389μg	11.4% 45.6μg	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	6.6% 5.95mg	1.76% 1.6mg	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	13.2% 2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	29.8% 298mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	32.4% 0.29mg	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	54% 4.33mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	25% 0.58mg	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	22.7% 159mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.2% 155g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 5.4 times more Vitamin B5, 8.5 times more Vitamin B9, 3.8 times more Vitamin C, 50 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1 and 40 times more Vitamin B6 than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Wakame Seaweed as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Wakame Seaweed have 5.2 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.8 times more Manganese and 3.4 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Phosphorus, 5.2 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Energy, 25.5 times more Omega 3, 1.6 times more Carbohydrate, 2.8 times more Sugars, 8.6 times more Fiber and 1.7 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.