Comparing Nutrients in 1 pound 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	45.4% 1315kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	11% 14g	130g per day for Men 19-50 years
Sugars	19.4% 14g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	43% 16.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	465% 261g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 pound 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 lb 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6