Comparing Nutrients in 100 grams Boiled Kidney Beans VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	62.2% 81g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.1% 2.97g	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	17% 6.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	13.3% 0.16mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	23.3% 0.3mg	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	32.5% 130μg	145% 580μg	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	1.33% 1.2mg	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	0.2% 0.03mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	3.5% 35mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	67.8% 0.61mg	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	27.8% 2.22mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	187% 4.3mg	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	19.7% 138mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.23% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Dried Agar Seaweed:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Vitamin B2, 13.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 166.7 times more Vitamin E and 2.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Dried Agar Seaweed:

• Boiled All Types Kidney Beans have 2.7 times more Phosphorus and 7.7 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 17.9 times more Calcium, 2.8 times more Copper, 9.6 times more Iron, 18.3 times more Magnesium, 10 times more Manganese, 2.8 times more Potassium, 6.7 times more Selenium, 102 times more Sodium and 5.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 170 times more Omega 3 and 1.4 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.4 times more Energy, 3.5 times more Carbohydrate and 9.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Agar Seaweed have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.