Comparing Nutrients in 5 ounces Dried Spirulina VS Boiled Royal Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Dried Spirulina	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 411kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	24% 31g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	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	13.4% 5.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	145% 81.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Boiled Royal 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	11.3% 0.15mg	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	26.2% 105μg	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	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	41.3% 0.37mg	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	505% 40.4mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	15.7% 0.36mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	2.57% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Dried Spirulina versus 5 oz of Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 5 ounces of Dried Spirulina have more Vitamin A, 25.1 times more Vitamin B1, 54.8 times more Vitamin B2, 23.2 times more Vitamin B3, 15.9 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 8.4 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 5 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Spirulina Seaweed as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Spirulina have 2.7 times more Calcium, 23.3 times more Copper, 10.3 times more Iron, 4.6 times more Magnesium, 7.5 times more Manganese, 3.6 times more Potassium, 6 times more Selenium, 209.6 times more Sodium and 2.2 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Dried Spirulina and Boiled Royal Red Kidney Beans contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Spirulina have 2.4 times more Energy, 45.4 times more Fat, 110.4 times more Saturated Fat, 14.4 times more Omega 3, 34.8 times more Omega 6 and 6.1 times more Protein than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 2.6 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina and Boiled Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6