Comparing Nutrients in 7 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	20% 575kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	94% 122g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	5.75% 4.17g	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	19% 7.14g	79.4% 30g	38g per day for Men 19-50 years
Protein	204% 114g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.72mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	560% 7.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	60.6% 0.79mg	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	46.6% 187μg	195% 782μg	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	22.3% 20mg	9.92% 8.93mg	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	66% 9.92mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 238mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	1345% 12mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	707% 56.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	96% 2.2mg	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	33.5% 234mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	79.6% 2705mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Red Kidney Beans per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6