Comparing Nutrients in 1 kilogram Dried Spirulina VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Spirulina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	100% 2900kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	158% 206g	130g per day for Men 19-50 years
Sugars	42.8% 31g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	1026% 575g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Toasted Sunflower Seeds	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	120% 1200mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	401% 13630mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	699% 10480mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Spirulina vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Spirulina has more Vitamin A, 7.3 times more Vitamin B1, 12.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 7.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dried Spirulina Seaweed.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Spirulina Seaweed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Spirulina vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Spirulina has 2.1 times more Calcium, 3.3 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 2.8 times more Potassium and 349.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 9.8 times more Phosphorus and 2.7 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina and Toasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spirulina has 10.4 times more Omega 3 and 3.3 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Energy, 7.4 times more Fat, 2.2 times more Saturated Fat, 29.8 times more Omega 6 and 3.2 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.