Comparing Nutrients in 300 calories Dried Spirulina VS Green Hot Chili Peppers

Weight per 300 calories

• Dried Spirulina: 103g
• Green Hot Chili Peppers: 750g

Dried Spirulina has 7.3 times more energy per 100g than Green Hot Chili Peppers. It has high energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 300 calories - Dried Spirulina or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	53.2% 0.85g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	54.6% 71g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	52.8% 38.3g	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	9.8% 3.72g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	106% 59.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	44.5% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	9.15% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	160% 2.1mg	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	24.3% 97μg	43% 173μg	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	11.6% 10.4mg	2021% 1819mg	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	34.5% 5.17mg	34.5% 5.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	89.4% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	12.4% 124mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	145% 1.3mg	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	369% 29.5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	85.5% 1.97mg	77.3% 1.78mg	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	17.4% 122mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.45μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	3.5% 52.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.13% 4.84g	17.8% 658g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Spirulina vs Green Hot Chili Peppers:

• Dried Spirulina Seaweed has 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 7.9 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 14.8 times more Vitamin A, 5.5 times more Vitamin B6, 1.8 times more Vitamin B9, 174.1 times more Vitamin C and 4.1 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Vitamin E per 300 kcal.
• Both Dried Spirulina Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spirulina vs Green Hot Chili Peppers:

• Dried Spirulina Seaweed has 4.8 times more Copper, 3.3 times more Iron, 2 times more Selenium and 20.7 times more Sodium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 2.8 times more Phosphorus, 1.8 times more Potassium and 135.9 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Calcium, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Spirulina Seaweed has 5.3 times more Fat, 17.4 times more Saturated Fat, 22.7 times more Omega 3, 1.7 times more Omega 6 and 4 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 2.9 times more Carbohydrate, 11.9 times more Sugars and 3 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy per 300 kcal.
• Both Dried Spirulina Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.