Comparing Nutrients in 14 ounces Spirulina VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Spirulina	Brazilnuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	200% 64g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	4.18% 1.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	42% 23.5g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	8.93% 35.7μg	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	3.97% 3.57mg	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	13% 1.94mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	138% 11mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	6.24% 43.7mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Spirulina vs Brazilnuts:

• 14 ounces of Spirulina have 9.8 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.8 times more Vitamin B1, 3 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.5 times more Vitamin E than Raw Spirulina Seaweed.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Spirulina Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spirulina vs Brazilnuts:

• 14 ounces of Spirulina have 32.7 times more Sodium and 26.5 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 13.3 times more Calcium, 2.9 times more Copper, 19.8 times more Magnesium, 6.6 times more Manganese, 65.9 times more Phosphorus, 5.2 times more Potassium, 2738.6 times more Selenium and 20.3 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Brazilnuts contain similar levels of Iron per 14 ounces.
• 14 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 25.3 times more Energy, 172.1 times more Fat, 119.5 times more Saturated Fat, 380.7 times more Omega 6, 4.9 times more Carbohydrate, 7.8 times more Sugars, 18.8 times more Fiber and 2.4 times more Protein than Raw Spirulina Seaweed.
• Both Spirulina and Brazilnuts offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Spirulina provide inadequate amounts of Energy, Omega 6, Carbohydrate and Fiber