Comparing Nutrients in 1 pound Broccoli Raab VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Energy	3.44% 100kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	83.4% 108g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	66% 594μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Calcium	49% 490mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	317% 4754mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Spirulina per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Broccoli Raab vs Dried Spirulina:

• 1 pound of Broccoli Raab has 4.5 times more Vitamin A, 2 times more Vitamin C and 8.8 times more Vitamin K than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 14.7 times more Vitamin B1, 28.4 times more Vitamin B2, 10.5 times more Vitamin B3, 10.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Spirulina provide similar amounts of Vitamin B9 per one pound.
• Both Raw 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 Broccoli Raab vs Dried Spirulina:

• 1 pound of Broccoli Raab has 19.8 times more Water than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 145.2 times more Copper, 13.3 times more Iron, 8.9 times more Magnesium, 4.8 times more Manganese, 1.6 times more Phosphorus, 7 times more Potassium, 7.2 times more Selenium, 31.8 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Spirulina contain similar levels of Calcium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Spirulina Seaweed contains 13.2 times more Energy, 15.8 times more Fat, 31.9 times more Saturated Fat, 4.4 times more Omega 3, 43.2 times more Omega 6, 8.4 times more Carbohydrate, 8.2 times more Sugars, 1.3 times more Fiber and 18.1 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6