Comparing Nutrients in 14 ounces Dried Spirulina VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Spirulina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	68.4% 89g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	37.6% 14.3g	97% 37g	38g per day for Men 19-50 years
Protein	407% 228g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	31.8% 0.41mg	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	93% 373μg	73.4% 294μg	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	44.5% 40mg	5.3% 4.76mg	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47.6% 476mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	127% 1.15mg	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	1414% 113mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	55% 1.26mg	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	67% 468mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Spirulina vs Boiled California Red Kidney Beans:

• Dried Spirulina Seaweed has more Vitamin A, 18.4 times more Vitamin B1, 59.2 times more Vitamin B2, 23.7 times more Vitamin B3, 15.9 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 8.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Dried Spirulina Seaweed as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spirulina vs Boiled California Red Kidney Beans:

• Dried Spirulina Seaweed has 1.8 times more Calcium, 21.1 times more Copper, 9.6 times more Iron, 4.1 times more Magnesium, 6 times more Manganese, 3.3 times more Potassium, 6 times more Selenium, 262 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 14.3 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 2.3 times more Energy, 85.8 times more Fat, 189.3 times more Saturated Fat, 25.7 times more Omega 3, 62.7 times more Omega 6 and 6.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Dried Spirulina Seaweed as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.