Comparing Nutrients in 1 kilogram Broccoli VS Spirulina

Macros Ratio

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

Macro Nutrients

	Broccoli	Spirulina	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	18.6% 24g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	10.5% 4g	38g per day for Men 19-50 years
Protein	50.4% 28g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Spirulina	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Spirulina	Recommended Dietary Allowance
Calcium	47% 470mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	663% 5.97mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.