Comparing Nutrients in 1 kilogram Dried Spirulina VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	100% 2900kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	24% 31g	130g per day for Men 19-50 years
Sugars	42.8% 31g	8.55% 6.2g	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	NA	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	95% 36g	73.7% 28g	38g per day for Men 19-50 years
Protein	1026% 575g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1983% 24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	169% 2.2mg	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	235% 940μg	178% 710μg	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	112% 101mg	411% 370mg	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	333% 50mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	120% 1200mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	83.3% 0.75mg	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	3563% 285mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	165% 3.8mg	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	169% 1180mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	401% 13630mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	699% 10480mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Spirulina versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Spirulina vs Cooked Broccoli Raab:

• 1 kilogram of Dried Spirulina has 14.1 times more Vitamin B1, 26.2 times more Vitamin B2, 6.4 times more Vitamin B3, 7.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 2 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 7.8 times more Vitamin A, 3.7 times more Vitamin C and 10 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Spirulina vs Cooked Broccoli Raab:

• 1 kilogram of Dried Spirulina has 81.3 times more Copper, 22.4 times more Iron, 7.2 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 4 times more Potassium, 5.5 times more Selenium, 18.7 times more Sodium and 3.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 19.5 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina and Cooked Broccoli Raab contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spirulina has 11.6 times more Energy, 14.8 times more Fat, 29.8 times more Saturated Fat, 4.1 times more Omega 3, 40.5 times more Omega 6, 7.7 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 15 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6