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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	11.6% 337kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	62.2% 81g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	8.3% 83mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Red Kidney Beans vs Dried Agar Seaweed:

• 100 grams of Red Kidney Beans have 60.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 3.9 times more Vitamin B5, 1.5 times more Vitamin B9, 23.8 times more Vitamin E and 4.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 7.8 times more Phosphorus and 1.2 times more Potassium than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 7.5 times more Calcium, 3.2 times more Iron, 5.6 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 8.5 times more Sodium and 2.1 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 358 times more Omega 3, 2 times more Fiber and 3.6 times more Protein than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Agar Seaweed offer comparable quantities of Energy per 100 grams.
• 100 grams of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in 100 grams.