Comparing Nutrients in 500 calories Dried SpirulinaVS Canned Kidney Beans

Weight per 500 calories

Dried Spirulina

172g

Canned Kidney Beans

595g

Dried Spirulina has 3.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Dried Spirulina or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dried Spirulina

58%

18%

24%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Dried Spirulinavs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.7%13.3g

Fat

3.7%3.57g

13.3 gvs3.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.3%4.57g

Saturated Fat

2.62%0.84g

4.57 gvs0.84 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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88.7%1.4g

Omega 3

30.5%0.49g

1.4 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.16g

Omega 6

3.7%0.63g

2.16 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31.7%41.2g

Carbohydrate

66.4%86.3g

41.2 gvs86.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.37%5.34g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.34 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%11g

NA gvs11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.2g

Fiber

67.4%25.6g

6.2 gvs25.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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177%99g

Protein

55.5%31g

99 gvs31 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Spirulinavs Canned Kidney Beans

5.56%50μg

Vitamin A

RAE, retinol activity equivalents

50 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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342%4.1mg

Vitamin B1

57.5%0.69mg

Thiamine

4.1 mgvs0.69 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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487%6.33mg

Vitamin B2

23.4%0.3mg

Riboflavin

6.33 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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138%22mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

22 mgvs2.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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120%6mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

6 mgvs0.82 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.3%0.63mg

Vitamin B6

34%0.44mg

Pyridoxine

0.63 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.5%162μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

162 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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19.3%17.4mg

Vitamin C

7.94%7.14mg

Ascorbic acid

17.4 mgvs7.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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57.5%8.62mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

8.62 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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36.6%44μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

44 μgvs24.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Spirulinavs Canned Kidney Beans

20.7%207mg

Calcium

20.2%202mg

207 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1169%10.5mg

Copper

89.3%0.8mg

10.5 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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614%49mg

Iron

87%6.96mg

49 mgvs6.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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80%336mg

Magnesium

38.3%161mg

336 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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142%3.28mg

Manganese

43.5%1mg

3.28 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29%203mg

Phosphorus

76.5%536mg

203 mgvs536 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2350mg

Potassium

41.5%1411mg

2350 mgvs1411 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg

Selenium

9.74%5.36μg

12.4 μgvs5.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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120%1807mg

Sodium

117%1762mg

1807 mgvs1762 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31.3%3.45mg

Zinc

25%2.74mg

3.45 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.07g

Water

12.6%465g

8.07 gvs465 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Spirulina vs Canned Kidney Beans:

Dried Spirulina Seaweed has 5.9 times more Vitamin B1, 20.8 times more Vitamin B2, 9 times more Vitamin B3, 7.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin C, 72.4 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Spirulina vs Canned Kidney Beans:

Dried Spirulina Seaweed has 13.1 times more Copper, 7.1 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 1.7 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Phosphorus and 57.6 times more Water than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Canned All Types Kidney Beans have similar amounts of Calcium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Spirulina Seaweed has 3.7 times more Fat, 5.4 times more Saturated Fat, 2.9 times more Omega 3, 3.4 times more Omega 6 and 3.2 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Carbohydrate, 2.1 times more Sugars and 4.1 times more Fiber than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Dried Spirulina Seaweed as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried SpirulinaVS Wakame SeaweedCanned Kidney BeansVS Wakame SeaweedDried SpirulinaVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Dried SpirulinaVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Spirulina or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: