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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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% 0.072g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	19.5% 7.4g	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 Red 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 Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	2.8% 28mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Dried Agar Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 16 times more Vitamin B1 and 2.9 times more Vitamin B3 than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 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 Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 2.7 times more Phosphorus than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 22.3 times more Calcium, 2.5 times more Copper, 7.3 times more Iron, 17.1 times more Magnesium, 9 times more Manganese, 2.8 times more Potassium, 6.2 times more Selenium, 51 times more Sodium and 5.4 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 168 times more Omega 3 and 1.4 times more Protein than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 2.4 times more Energy, 3.5 times more Carbohydrate and 9.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Agar Seaweed offer comparable quantities of Fiber per 100 grams.
• 100 grams of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in 100 grams.