Comparing Nutrients in 5 ounces Spirulina VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Spirulina	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.64% 3.43g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	1.5% 0.57g	NA	38g per day for Men 19-50 years
Protein	15% 8.4g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.42% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	5.9% 0.077mg	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	3.2% 12.8μg	10.3% 41μg	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	1.4% 1.28mg	9.6% 8.65mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	17% 0.15mg	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	49.4% 3.95mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	7.6% 0.17mg	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	2.23% 15.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.58% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Spirulina have 3.3 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Sprouted Pinto Beans.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans contain 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 6.8 times more Vitamin C than Raw Spirulina Seaweed.
• 5 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Spirulina Seaweed as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Spirulina have 5.6 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium and 1.9 times more Sodium than Boiled Sprouted Pinto Beans.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans contain 2.7 times more Phosphorus than Raw Spirulina Seaweed.
• Both Spirulina and Boiled Sprouted Pinto Beans contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Spirulina lack sufficient amounts of Phosphorus
• Both Raw Spirulina Seaweed as well as Boiled and Drained Sprouted Pinto Beans lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spirulina have 3.2 times more Protein than Boiled Sprouted Pinto Beans.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans contain 2.8 times more Omega 3 and 1.7 times more Carbohydrate than Raw Spirulina Seaweed.
• 5 ounces of Spirulina provide inadequate amounts of Carbohydrate
• Both Raw Spirulina Seaweed as well as Boiled and Drained Sprouted Pinto Beans provide inadequate amounts of Energy and Omega 6 in five ounces.