Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	4.32% 5.62g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	2.3% 0.03mg	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	18.5% 74μg	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.5% 15IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	6.6% 66mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.67% 0.06mg	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	37.3% 2.98mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	31% 0.71mg	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	19.6% 137mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 grams of Boiled California Red Kidney Beans have 2.2 times more Vitamin B1, 3.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B12, 2.9 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Calcium, 4.8 times more Copper, 4.3 times more Phosphorus and 2.8 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 2.7 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 131.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 4 times more Energy, 4 times more Carbohydrate, 2.1 times more Fiber and 4.9 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• 100 grams of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide inadequate amounts of Energy