Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Boiled Kidney Beans	Dried Spirulina	Recommended Dietary Allowance
Energy	8.7% 252kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	8.5% 6.15g	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	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	55.6% 0.72mg	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	64.5% 258μg	46.6% 187μg	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	2.65% 2.4mg	22.3% 20mg	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	0.4% 0.06mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Spirulina	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	1345% 12mg	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	55% 4.4mg	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	164% 3.77mg	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	39% 274mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Dried Spirulina:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains more Vitamin A, 14.9 times more Vitamin B1, 63.3 times more Vitamin B2, 22.2 times more Vitamin B3, 15.8 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin C, 166.7 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Dried Spirulina:

• Boiled All Types Kidney Beans have 14.3 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 3.4 times more Calcium, 28.2 times more Copper, 12.8 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 3.4 times more Potassium, 6.5 times more Selenium, 1048 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Spirulina Seaweed have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 2.3 times more Energy, 15.4 times more Fat, 36.3 times more Saturated Fat, 4.8 times more Omega 3, 11.6 times more Omega 6, 9.7 times more Sugars and 6.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Spirulina Seaweed have similar amounts of Carbohydrate per 7 oz.
• Both Boiled All Types Kidney Beans as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.