Comparing Nutrients in 14 ounces Dried Spirulina VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Energy	39.7% 1151kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	200% 64g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	36% 46.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	407% 228g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	31% 0.4mg	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	93% 373μg	22% 87.3μg	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	44.5% 40mg	3.1% 2.78mg	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	132% 20mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Calcium	47.6% 476mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	769% 6.9mg	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	1414% 113mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	211% 4.85mg	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	67% 468mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Spirulina versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Spirulina vs Brazilnuts:

• 14 ounces of Dried Spirulina have more Vitamin A, 3.9 times more Vitamin B1, 104.9 times more Vitamin B2, 43.5 times more Vitamin B3, 18.9 times more Vitamin B5, 3.6 times more Vitamin B6, 4.3 times more Vitamin B9, 14.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• Both Dried Spirulina and Brazilnuts provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Spirulina Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Spirulina vs Brazilnuts:

• 14 ounces of Dried Spirulina have 3.5 times more Copper, 11.7 times more Iron, 1.6 times more Manganese, 2.1 times more Potassium and 349.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.3 times more Calcium, 1.9 times more Magnesium, 6.1 times more Phosphorus, 266.3 times more Selenium and 2 times more Zinc than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Spirulina have 22.9 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars and 4 times more Protein than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.3 times more Energy, 8.7 times more Fat, 6.1 times more Saturated Fat, 19.4 times more Omega 6 and 2.1 times more Fiber than Dried Spirulina Seaweed.