Comparing Nutrients in 5 ounces Dried Spirulina VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	14% 411kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	145% 81.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	24% 0.31mg	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	33.3% 133μg	25% 101μg	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	16% 14.3mg	58.3% 52.4mg	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	47.2% 7.1mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17% 170mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	12% 0.11mg	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	505% 40.4mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	23.4% 0.54mg	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	24% 167mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Cooked Broccoli Raab per 5 oz

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

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

• 5 ounces of Dried Spirulina have 14.1 times more Vitamin B1, 26.2 times more Vitamin B2, 6.4 times more Vitamin B3, 7.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 2 times more Vitamin E than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 7.8 times more Vitamin A, 3.7 times more Vitamin C and 10 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Spirulina have 81.3 times more Copper, 22.4 times more Iron, 7.2 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 4 times more Potassium, 5.5 times more Selenium, 18.7 times more Sodium and 3.7 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 19.5 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina and Cooked Broccoli Raab contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Spirulina have 11.6 times more Energy, 14.8 times more Fat, 29.8 times more Saturated Fat, 4.1 times more Omega 3, 40.5 times more Omega 6, 7.7 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 15 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6