Comparing Nutrients in 1 pound Dried Spirulina VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Spirulina	Broccoli	Recommended Dietary Allowance
Energy	45.4% 1315kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	19.4% 14g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	43% 16.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	465% 261g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 10.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1281% 16.6mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	316% 15.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Broccoli	Recommended Dietary Allowance
Calcium	54.4% 544mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	3074% 27.7mg	24.7% 0.22mg	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	1616% 129mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	211% 885mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	182% 6182mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	317% 4754mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has 33.5 times more Vitamin B1, 31.4 times more Vitamin B2, 20.1 times more Vitamin B3, 6.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 8.8 times more Vitamin C and 4 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Broccoli have similar amounts of Vitamin A per 1 lb.
• Both Dried Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Spirulina vs Broccoli:

• Dried Spirulina Seaweed has 2.6 times more Calcium, 124.5 times more Copper, 39 times more Iron, 9.3 times more Magnesium, 9 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Potassium, 2.9 times more Selenium, 31.8 times more Sodium and 4.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 19.1 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 1 pound:

• Dried Spirulina Seaweed has 8.5 times more Energy, 20.9 times more Fat, 23.2 times more Saturated Fat, 13.1 times more Omega 3, 25.6 times more Omega 6, 3.6 times more Carbohydrate, 1.8 times more Sugars, 1.4 times more Fiber and 20.4 times more Protein than Raw Broccoli.
• Both Dried Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.