Comparing Nutrients in 1 kilogram Boiled Broccoli VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spirulina	64%	10%	26%

Macro Nutrients

	Boiled Broccoli	Spirulina	Recommended Dietary Allowance
Energy	12% 350kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	18.6% 24g	130g per day for Men 19-50 years
Sugars	19% 14g	4.14% 3g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	10.5% 4g	38g per day for Men 19-50 years
Protein	42.5% 24g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spirulina	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	26% 0.34mg	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	270% 1080μg	22.5% 90μg	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	721% 649mg	10% 9mg	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	97% 14.5mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spirulina	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	663% 5.97mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	81% 1.86mg	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	96% 670mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Spirulina:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 1.9 times more Vitamin B5, 5.9 times more Vitamin B6, 12 times more Vitamin B9, 72.1 times more Vitamin C, 3 times more Vitamin E and 56.4 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Spirulina:

• Boiled and Drained Broccoli has 3.3 times more Calcium, 6.1 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 9.8 times more Copper, 4.2 times more Iron and 2.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Spirulina Seaweed have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.3 times more Energy, 2.8 times more Omega 3, 3 times more Carbohydrate, 4.6 times more Sugars and 8.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.