Comparing Nutrients in 1 kilogram Dried Spirulina VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Spirulina	Roasted Cashews	Recommended Dietary Allowance
Energy	100% 2900kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	286% 92g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	251% 327g	130g per day for Men 19-50 years
Sugars	42.8% 31g	69% 50g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	95% 36g	79% 30g	38g per day for Men 19-50 years
Protein	1026% 575g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1983% 24mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	197% 2.56mg	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	173% 690μg	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	0% 0mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Roasted Cashews	Recommended Dietary Allowance
Calcium	120% 1200mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	401% 13630mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	699% 10480mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	509% 56mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Spirulina vs Roasted Cashews:

• 1 kilogram of Dried Spirulina has more Vitamin A, 11.9 times more Vitamin B1, 18.4 times more Vitamin B2, 9.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 5.4 times more Vitamin E than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.4 times more Vitamin K than Dried Spirulina Seaweed.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Spirulina Seaweed as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Spirulina vs Roasted Cashews:

• 1 kilogram of Dried Spirulina has 2.7 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 2.3 times more Manganese, 2.4 times more Potassium and 65.5 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Magnesium, 4.2 times more Phosphorus, 1.6 times more Selenium and 2.8 times more Zinc than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spirulina has 5.1 times more Omega 3 and 3.8 times more Protein than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2 times more Energy, 6 times more Fat, 3.5 times more Saturated Fat, 6.1 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Sugars than Dried Spirulina Seaweed.
• Both Dried Spirulina and Roasted Cashews offer comparable quantities of Fiber per one kilogram.