Comparing Nutrients in 5 ounces Spirulina VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Spirulina	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	2.64% 3.43g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	11% 4.25g	38g per day for Men 19-50 years
Protein	15% 8.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	14% 0.18mg	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	3.2% 12.8μg	23.7% 95μg	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	1.4% 1.28mg	89% 80mg	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	4.63% 0.69mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	6% 0.054mg	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	49.4% 3.95mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	18% 0.42mg	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	2.23% 15.6mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spirulina vs Frozen Chopped Broccoli:

• Raw Spirulina Seaweed has 4.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 3.8 times more Vitamin B6, 7.4 times more Vitamin B9, 62.7 times more Vitamin C, 2.5 times more Vitamin E and 32.4 times more Vitamin K than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Spirulina Seaweed as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spirulina vs Frozen Chopped Broccoli:

• Raw Spirulina Seaweed has 15.7 times more Copper, 3.4 times more Iron and 4.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 1.6 times more Manganese, 4.5 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 2.4 times more Zinc than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spirulina Seaweed has 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Omega 3, 2 times more Carbohydrate, 4.5 times more Sugars and 7.5 times more Fiber than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.