Comparing Nutrients in 14 ounces Broccoli VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Spirulina	64%	10%	26%

Macro Nutrients

	Broccoli	Spirulina	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.64% 1.2g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	20% 11g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Spirulina	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	10.4% 0.13mg	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	62.5% 250μg	8.93% 35.7μg	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	393% 354mg	3.97% 3.57mg	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	20.6% 3.1mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Spirulina	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	263% 2.37mg	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	36.2% 2.9mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	32% 0.74mg	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	37.4% 262mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Spirulina:

• Raw Broccoli has 10.3 times more Vitamin A, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6, 7 times more Vitamin B9, 99.1 times more Vitamin C, 1.6 times more Vitamin E and 40.6 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3.1 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Spirulina:

• Raw Broccoli has 3.9 times more Calcium, 6 times more Phosphorus, 2.5 times more Potassium, 3.6 times more Selenium and 2.1 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 12.2 times more Copper, 3.8 times more Iron and 3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Spirulina Seaweed have similar amounts of Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.3 times more Energy, 1.5 times more Omega 3, 2.7 times more Carbohydrate, 5.7 times more Sugars and 6.5 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.