Comparing Nutrients in 5 ounces Dried Spirulina VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Spirulina	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 411kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	22% 28.3g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	32% 12g	38g per day for Men 19-50 years
Protein	145% 81.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Spirulina vs Sunflower Seeds:

• Dried Spirulina Seaweed has 9.7 times more Vitamin A, 1.6 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 7.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 7 times more Vitamin E than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Spirulina vs Sunflower Seeds:

• Dried Spirulina Seaweed has 1.5 times more Calcium, 3.4 times more Copper, 5.4 times more Iron, 2.1 times more Potassium and 116.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Magnesium, 5.6 times more Phosphorus, 7.4 times more Selenium and 2.5 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Spirulina Seaweed has 13.7 times more Omega 3 and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 6.7 times more Fat, 1.7 times more Saturated Fat, 18.4 times more Omega 6 and 2.4 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Dried Spirulina Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.