Comparing Nutrients in 500 calories Dried Spirulina VS Brazilnuts

Weight per 500 calories

• Dried Spirulina: 172g
• Brazilnuts: 76g

Dried Brazilnuts have 2.3 times more energy per unit of mass than Dried Spirulina Seaweed, which is very high in comparison to other foods. Dried Spirulina having high energy density.

Discover which food has more nutrients per 500 calories - Dried Spirulina or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	88.7% 1.4g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	109% 18.5g	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	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	2.44% 1.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	15% 5.7g	38g per day for Men 19-50 years
Protein	177% 99g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	487% 6.33mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Calcium	20.7% 207mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	1169% 10.5mg	147% 1.32mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	142% 3.28mg	40.3% 0.93mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	120% 1807mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	0.07% 2.6g	3700g per day for Men 19-50 years

Dried Spirulina VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Spirulina or Brazilnuts?

Lets compare vitamin content per 500 calories of Dried Spirulina vs Brazilnuts:

• 500 calories of Dried Spirulina have 8.8 times more Vitamin B1, 238.3 times more Vitamin B2, 98.8 times more Vitamin B3, 43 times more Vitamin B5, 8.2 times more Vitamin B6, 9.7 times more Vitamin B9, 32.8 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Spirulina Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Spirulina vs Brazilnuts:

• 500 calories of Dried Spirulina have 1.7 times more Calcium, 8 times more Copper, 26.7 times more Iron, 3.5 times more Manganese, 4.7 times more Potassium and 793.8 times more Sodium than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 2.7 times more Phosphorus and 117.2 times more Selenium than Dried Spirulina Seaweed.
• Both Dried Spirulina and Brazilnuts contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Spirulina have 51.9 times more Omega 3, 4.6 times more Carbohydrate and 9.1 times more Protein than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 3.8 times more Fat, 2.7 times more Saturated Fat and 8.5 times more Omega 6 than Dried Spirulina Seaweed.
• Both Dried Spirulina and Brazilnuts offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate