Comparing Nutrients in 100 grams 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	0.76% 22kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	7.38% 0.12g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.73mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	2.6% 0.034mg	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	7.25% 29μg	2.25% 9μg	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	6.78% 6.1mg	1% 0.9mg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Spirulina	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	66.3% 0.6mg	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	8.25% 0.66mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	8.1% 0.19mg	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	4.3% 30mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	6.53% 98mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Spirulina per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Sprouted Pinto Beans versus 100 g of Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Sprouted Pinto Beans vs Spirulina:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Sprouted Pinto Beans vs Spirulina:

• 100 grams of Boiled Sprouted Pinto Beans have 2.7 times more Phosphorus than Spirulina.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Sprouted Pinto Beans have 2.8 times more Omega 3 and 1.7 times more Carbohydrate than Spirulina.
• While 100 g of Raw Spirulina Seaweed contain 3.2 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 100 grams 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 100 grams.