Comparing Nutrients in 100 calories Dried Spirulina VS Green Hot Chili Peppers

Weight per 100 calories

• Dried Spirulina: 34.5g
• Green Hot Chili Peppers: 250g

Dried Spirulina has 7.3 times more energy per 100g than Green Hot Chili Peppers. It has high energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 100 calories - Dried Spirulina or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.34% 8.24g	18% 23.7g	130g per day for Men 19-50 years
Sugars	1.47% 1.07g	17.6% 12.8g	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	3.27% 1.24g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	35.4% 20g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	16.4% 148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.05% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.66% 0.13mg	53.5% 0.7mg	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	8.1% 32.4μg	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	3.87% 3.5mg	674% 606mg	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	11.5% 1.72mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.33% 8.8μg	29.8% 35.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	4.14% 41.4mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	48.3% 0.44mg	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	123% 9.83mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.2mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	25.8% 0.59mg	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	5.8% 40.7mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.5μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Spirulina vs Green Hot Chili Peppers:

• Dried Spirulina Seaweed has 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 7.9 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 14.8 times more Vitamin A, 5.5 times more Vitamin B6, 1.8 times more Vitamin B9, 174.1 times more Vitamin C and 4.1 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Vitamin E per 100 kcal.
• Both Dried Spirulina Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Spirulina vs Green Hot Chili Peppers:

• Dried Spirulina Seaweed has 4.8 times more Copper, 3.3 times more Iron, 2 times more Selenium and 20.7 times more Sodium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 2.8 times more Phosphorus, 1.8 times more Potassium and 135.9 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Calcium, Magnesium, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Spirulina Seaweed has 5.3 times more Fat, 17.4 times more Saturated Fat, 22.7 times more Omega 3, 1.7 times more Omega 6 and 4 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 2.9 times more Carbohydrate, 11.9 times more Sugars and 3 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy per 100 kcal.
• Both Dried Spirulina Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.