Comparing Nutrients in 7 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	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	2.1% 0.79g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 7 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 7 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.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spirulina have 3.2 times more Protein than Boiled Sprouted Pinto Beans.
• While 7 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.
• 7 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 seven ounces.