Comparing Nutrients in 14 ounces Dried Spirulina VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	187% 243g	130g per day for Men 19-50 years
Sugars	17% 12.3g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	407% 228g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Calcium	47.6% 476mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has more Vitamin A, 3.9 times more Vitamin B1, 17.1 times more Vitamin B2, 6.1 times more Vitamin B3, 4.5 times more Vitamin B5, 2.2 times more Vitamin C, 23.8 times more Vitamin E and 4.6 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.2 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Dried Spirulina Seaweed as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Spirulina Seaweed has 1.4 times more Calcium, 8.7 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 87.3 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.4 times more Phosphorus and 1.4 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Red Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 7.3 times more Fat, 17.2 times more Saturated Fat, 2.3 times more Omega 3, 5.5 times more Omega 6, 1.5 times more Sugars and 2.6 times more Protein than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.6 times more Carbohydrate and 4.2 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Dried Spirulina Seaweed as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.