Comparing Nutrients in 5 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	14% 411kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	67% 87g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	4.1% 2.98g	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	13.4% 5.1g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	145% 81.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	43.3% 0.56mg	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	33.3% 133μg	140% 558μg	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	16% 14.3mg	7.1% 6.38mg	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	47.2% 7.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	505% 40.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	68.5% 1.57mg	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	24% 167mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Dried Spirulina have 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 Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.2 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina and Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Spirulina Seaweed as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Spirulina vs Red Kidney Beans:

• 5 ounces of Dried Spirulina have 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 Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.4 times more Phosphorus and 1.4 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina and Red Kidney Beans contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Spirulina have 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 Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.6 times more Carbohydrate and 4.2 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6