Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Dried Spirulina

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Energy	3.9% 113kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	83.4% 108g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	19.4% 14g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	114% 1030μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	127% 1.65mg	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	80.5% 322μg	107% 426μg	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	186% 168mg	51% 46mg	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	76.5% 11.5mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Calcium	53.5% 535mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	3074% 27.7mg	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	72% 5.76mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	375% 8.6mg	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	53% 372mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	317% 4754mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.57% 21.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Broccoli Raab has 7.8 times more Vitamin A, 3.7 times more Vitamin C and 10 times more Vitamin K than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 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.
• Both Cooked Broccoli Raab as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 19.5 times more Water than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 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.
• Both Cooked Broccoli Raab and Dried Spirulina contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Spirulina Seaweed contains 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 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6