Comparing Nutrients in 1 pound Dried Spirulina VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Spirulina	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	45.4% 1315kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	204% 265g	130g per day for Men 19-50 years
Sugars	19.4% 14g	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	43% 16.3g	297% 113g	38g per day for Men 19-50 years
Protein	465% 261g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 10.8mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1281% 16.6mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	316% 15.8mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	138% 1.8mg	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	107% 426μg	446% 1783μg	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	51% 46mg	22.7% 20.4mg	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	151% 22.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.4% 544mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	3074% 27.7mg	504% 4.54mg	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	1616% 129mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	211% 885mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	219% 5.03mg	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	76.5% 535mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	182% 6182mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	317% 4754mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Spirulina versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Spirulina vs Royal Red Kidney Beans:

• 1 pound of Dried Spirulina has more Vitamin A, 6.1 times more Vitamin B1, 15.3 times more Vitamin B2, 6.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.2 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.2 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dried Spirulina Seaweed as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Spirulina vs Royal Red Kidney Beans:

• 1 pound of Dried Spirulina has 6.1 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 80.6 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.4 times more Phosphorus and 1.3 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina and Royal Red Kidney Beans contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Spirulina has 17.2 times more Fat, 40.8 times more Saturated Fat, 5.4 times more Omega 3, 12.9 times more Omega 6 and 2.3 times more Protein than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.4 times more Carbohydrate and 6.9 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6