Comparing Nutrients in 500 calories Spirulina VS Dried Spirulina

Weight per 500 calories

• Spirulina: 1923g
• Dried Spirulina: 172g

Dried Spirulina Seaweed has 11.2 times more energy per unit of mass than Raw Spirulina Seaweed, which is high in comparison to other foods. Spirulina having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Spirulina	Dried Spirulina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	7.37% 5.34g	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	20.2% 7.7g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	203% 114g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	6.4% 57.7μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	506% 6.58mg	487% 6.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.25mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	48.3% 0.63mg	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	43.3% 173μg	40.5% 162μg	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	19.2% 17.3mg	19.3% 17.4mg	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	63% 9.42mg	57.5% 8.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Dried Spirulina	Recommended Dietary Allowance
Calcium	23% 231mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	1169% 10.5mg	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	671% 53.7mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	142% 3.28mg	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	30.2% 212mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	72% 2442mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	120% 1807mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	47% 1744g	0.22% 8.07g	3700g per day for Men 19-50 years

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

Both Raw Spirulina Seaweed and Dried Spirulina Seaweed have similar amounts of vitamins per 500 kcal
• Both Raw Spirulina Seaweed and Dried Spirulina Seaweed have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Spirulina Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spirulina vs Dried Spirulina:

• Raw Spirulina Seaweed has 216.1 times more Water than Dried Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Dried Spirulina Seaweed have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spirulina Seaweed has 1.2 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3 and 1.8 times more Omega 6 than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Dried Spirulina Seaweed have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Spirulina Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.