Comparing Nutrients in 5 ounces Boiled Sprouted Pinto Beans VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Dried Spirulina	Recommended Dietary Allowance
Energy	1.08% 31kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	6.06% 4.4g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.42% 1.03mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	39.7% 0.52mg	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	10.3% 41μg	33.3% 133μg	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	9.6% 8.65mg	16% 14.3mg	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	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	961% 8.65mg	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	11.7% 0.94mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	117% 2.7mg	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	6.07% 42.5mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.58% 132g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Dried Spirulina per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sprouted Pinto Beans versus 5 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sprouted Pinto Beans vs Dried Spirulina:

• 5 oz of Dried Spirulina Seaweed contain more Vitamin A, 35.5 times more Vitamin B1, 62.2 times more Vitamin B2, 17.7 times more Vitamin B3, 14.8 times more Vitamin B5, 6.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• 5 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Pinto Beans as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sprouted Pinto Beans vs Dried Spirulina:

• 5 ounces of Boiled Sprouted Pinto Beans have 20 times more Water than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 8 times more Calcium, 57 times more Copper, 43.2 times more Iron, 10.8 times more Magnesium, 15.4 times more Manganese, 3.9 times more Phosphorus, 13.9 times more Potassium, 12 times more Selenium, 20.5 times more Sodium and 11.8 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• 5 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Spirulina Seaweed contain 13.2 times more Energy, 24.1 times more Fat, 67.9 times more Saturated Fat, 7 times more Omega 3, 18.7 times more Omega 6, 5.8 times more Carbohydrate and 30.9 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 5 ounces of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy and Omega 6