Comparing Nutrients in 14 ounces Canned Kidney Beans VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spirulina	64%	10%	26%

Macro Nutrients

	Canned Kidney Beans	Spirulina	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	1.64% 1.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spirulina	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	10.4% 0.13mg	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	35.7% 143μg	8.93% 35.7μg	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	5.3% 4.76mg	3.97% 3.57mg	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	0.53% 0.079mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spirulina	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	263% 2.37mg	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	58% 4.64mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	32% 0.74mg	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	51% 357mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Spirulina:

• Canned All Types Kidney Beans have 2.2 times more Vitamin B6, 4 times more Vitamin B9, 1.3 times more Vitamin C and 1.6 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 1.9 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 24.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Spirulina:

• Canned All Types Kidney Beans have 2.8 times more Calcium, 1.4 times more Magnesium, 8.2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium, 3 times more Sodium and 2.3 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.4 times more Copper and 2.4 times more Iron than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Spirulina Seaweed have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 3.2 times more Energy, 2 times more Omega 3, 6 times more Carbohydrate, 6.2 times more Sugars and 10.8 times more Fiber than Raw Spirulina Seaweed.
• Both Canned All Types Kidney Beans and Raw Spirulina Seaweed have similar amounts of Protein per 14 oz.
• Both Canned All Types Kidney Beans as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.