Comparing Nutrients in 500 calories Dried Spirulina VS Frozen Broccoli Spears

Weight per 500 calories

• Dried Spirulina: 172g
• Frozen Broccoli Spears: 1724g

Dried Spirulina has 10 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Dried Spirulina or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Spirulina	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	88.7% 1.4g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	71% 92g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	35% 25.3g	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	16.3% 6.2g	136% 51.7g	38g per day for Men 19-50 years
Protein	177% 99g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	487% 6.33mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	232% 3mg	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	40.5% 162μg	405% 1621μg	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	19.3% 17.4mg	1308% 1178mg	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	57.5% 8.62mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.7% 207mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	1169% 10.5mg	69% 0.62mg	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	614% 49mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	142% 3.28mg	192% 4.4mg	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	29% 203mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	120% 1807mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Spirulina vs Frozen Broccoli Spears:

• Dried Spirulina Seaweed has 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19.7 times more Vitamin A, 4.8 times more Vitamin B6, 10 times more Vitamin B9, 67.6 times more Vitamin C, 2.7 times more Vitamin E and 39.8 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Spirulina vs Frozen Broccoli Spears:

• Dried Spirulina Seaweed has 16.9 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 6.2 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Calcium, 1.3 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium, 1.7 times more Zinc and 193.5 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 500 calories:

• Dried Spirulina Seaweed has 2.3 times more Fat, 5.1 times more Saturated Fat, 3.4 times more Omega 6 and 1.9 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Omega 3, 2.2 times more Carbohydrate, 4.7 times more Sugars and 8.3 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Frozen Broccoli Spears have similar amounts of Energy per 500 kcal.
• Both Dried Spirulina Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.