Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Spirulina	64%	10%	26%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	26% 0.34mg	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	72.5% 290μg	22.5% 90μg	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	67.8% 61mg	10% 9mg	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	NA	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Calcium	15% 150mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	663% 5.97mg	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	82.5% 6.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	81% 1.86mg	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	43% 300mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.2% 934g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Spirulina per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Pinto Beans versus 1 kg of Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Spirulina:

• 1 kilogram of Boiled Sprouted Pinto Beans has 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 6.8 times more Vitamin C than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 3.3 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Spirulina have insufficient amounts of Vitamin C
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Pinto Beans vs Spirulina:

• 1 kilogram of Boiled Sprouted Pinto Beans has 2.7 times more Phosphorus than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 5.6 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium and 1.9 times more Sodium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Spirulina contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Spirulina lack sufficient amounts of Phosphorus
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Pinto Beans has 2.8 times more Omega 3 and 1.7 times more Carbohydrate than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 3.2 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Spirulina provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed provide inadequate amounts of Energy and Omega 6 in one kilogram.