Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Spirulina	64%	10%	26%

Macro Nutrients

	Boiled Kidney Beans	Spirulina	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	2.64% 3.43g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.59% 0.43g	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	24% 9.07g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.7% 0.048mg	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	46% 184μg	3.2% 12.8μg	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	1.9% 1.7mg	1.4% 1.28mg	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	0.28% 0.043mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Spirulina	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	94% 0.85mg	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	39.3% 3.15mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	11.5% 0.26mg	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	28% 196mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.47% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Spirulina:

• Boiled All Types Kidney Beans have 3.5 times more Vitamin B6, 14.4 times more Vitamin B9, 1.3 times more Vitamin C and 3.4 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 16.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Spirulina:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 2.2 times more Magnesium, 2.3 times more Manganese, 12.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Selenium and 5 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.8 times more Copper, 1.3 times more Iron, 98 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.9 times more Energy, 4 times more Omega 3, 9.4 times more Carbohydrate, 16 times more Fiber and 1.5 times more Protein than Raw Spirulina Seaweed.
• Both Boiled All Types Kidney Beans as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.