Comparing Nutrients in 500 calories Dried SpirulinaVS Boiled Kidney Beans

Weight per 500 calories

Dried Spirulina

172g

Boiled Kidney Beans

394g

Dried Spirulina has 2.3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Spirulina

58%

18%

24%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Dried Spirulinavs Boiled 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

2.03%1.97g

13.3 gvs1.97 g

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

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14.3%4.57g

Saturated Fat

0.9%0.29g

4.57 gvs0.29 g

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

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88.7%1.4g

Omega 3

42%0.67g

1.4 gvs0.67 g

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

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12.7%2.16g

Omega 6

2.5%0.43g

2.16 gvs0.43 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

69%89.8g

41.2 gvs89.8 g

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

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7.37%5.34g

Sugars

1.74%1.26g

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

5.34 gvs1.26 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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16.3%6.2g

Fiber

66.3%25g

6.2 gvs25 g

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

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177%99g

Protein

61%34g

99 gvs34 g

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

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Vitamins

Dried Spirulinavs Boiled Kidney Beans

5.56%50μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

50 μgvs0 μg

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

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342%4.1mg

Vitamin B1

52.5%0.63mg

Thiamine

4.1 mgvs0.63 mg

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

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487%6.33mg

Vitamin B2

17.6%0.23mg

Riboflavin

6.33 mgvs0.23 mg

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

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138%22mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

22 mgvs2.28 mg

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

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120%6mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

6 mgvs0.87 mg

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

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48.3%0.63mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.63 mgvs0.47 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

128%512μg

Folates and Folic Acid

162 μgvs512 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

5.25%4.72mg

Ascorbic acid

17.4 mgvs4.72 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

27.6%33μg

Phytomenadione or phylloquinone

44 μgvs33 μg

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

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Minerals

Dried Spirulinavs Boiled Kidney Beans

20.7%207mg

Calcium

13.8%138mg

207 mgvs138 mg

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

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1169%10.5mg

Copper

94%0.85mg

10.5 mgvs0.85 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

109%8.74mg

49 mgvs8.74 mg

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

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80%336mg

Magnesium

39.4%165mg

336 mgvs165 mg

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

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142%3.28mg

Manganese

73.6%1.7mg

3.28 mgvs1.7 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

77.6%543mg

203 mgvs543 mg

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

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69%2350mg

Potassium

47%1594mg

2350 mgvs1594 mg

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

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22.6%12.4μg

Selenium

7.87%4.33μg

12.4 μgvs4.33 μg

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

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120%1807mg

Sodium

0.26%3.94mg

1807 mgvs3.94 mg

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

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31.3%3.45mg

Zinc

35.8%3.94mg

3.45 mgvs3.94 mg

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

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0.22%8.07g

Water

7.12%264g

8.07 gvs264 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 Boiled Kidney Beans:

Dried Spirulina Seaweed has more Vitamin A, 6.5 times more Vitamin B1, 27.7 times more Vitamin B2, 9.7 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin C, 73 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B9 than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed as well as Boiled 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 Boiled Kidney Beans:

Dried Spirulina Seaweed has 1.5 times more Calcium, 12.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Potassium, 2.9 times more Selenium and 459 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Phosphorus and 32.7 times more Water than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Spirulina Seaweed has 6.8 times more Fat, 15.9 times more Saturated Fat, 2.1 times more Omega 3, 5.1 times more Omega 6, 4.2 times more Sugars and 2.9 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.2 times more Carbohydrate and 4.1 times more Fiber than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Dried Spirulina Seaweed as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried SpirulinaVS Wakame SeaweedBoiled Kidney BeansVS Wakame SeaweedDried SpirulinaVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Dried SpirulinaVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: