Comparing Nutrients in 5 ounces Broccoli Raab VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Energy	1.08% 31kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	26% 34g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	6.06% 4.4g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	39.7% 0.52mg	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	29.4% 118μg	33.3% 133μg	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	32% 28.6mg	16% 14.3mg	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	15.3% 2.3mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Calcium	15.3% 153mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	961% 8.65mg	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	38% 3.03mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	117% 2.7mg	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	14.8% 103mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Spirulina per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Dried Spirulina:

• 5 ounces of Broccoli Raab have 4.5 times more Vitamin A, 2 times more Vitamin C and 8.8 times more Vitamin K than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 14.7 times more Vitamin B1, 28.4 times more Vitamin B2, 10.5 times more Vitamin B3, 10.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Spirulina provide similar amounts of Vitamin B9 per five ounces.
• Both Raw Broccoli Raab as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Dried Spirulina:

• 5 ounces of Broccoli Raab have 19.8 times more Water than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 145.2 times more Copper, 13.3 times more Iron, 8.9 times more Magnesium, 4.8 times more Manganese, 1.6 times more Phosphorus, 7 times more Potassium, 7.2 times more Selenium, 31.8 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Spirulina contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Spirulina Seaweed contain 13.2 times more Energy, 15.8 times more Fat, 31.9 times more Saturated Fat, 4.4 times more Omega 3, 43.2 times more Omega 6, 8.4 times more Carbohydrate, 8.2 times more Sugars, 1.3 times more Fiber and 18.1 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6