Comparing Nutrients in 7 ounces Boiled Sprouted Pinto Beans VS Spirulina

Macros Ratio

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

Macro Nutrients

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	5.2% 0.067mg	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	14.4% 57.5μg	4.47% 18μg	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	13.5% 12mg	2% 1.8mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	132% 1.2mg	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	16.4% 1.3mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	16% 0.37mg	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	8.5% 59.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Spirulina per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sprouted Pinto Beans versus 7 oz of Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sprouted Pinto Beans vs Spirulina:

• 7 ounces of Boiled Sprouted Pinto Beans have 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 6.8 times more Vitamin C than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 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 and Drained Sprouted Pinto Beans.
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sprouted Pinto Beans vs Spirulina:

• 7 ounces of Boiled Sprouted Pinto Beans have 2.7 times more Phosphorus than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 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 and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Spirulina contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Spirulina lack sufficient amounts of Phosphorus
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sprouted Pinto Beans have 2.8 times more Omega 3 and 1.7 times more Carbohydrate than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 3.2 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 7 ounces of Spirulina provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Spirulina Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.