Comparing Nutrients in 5 ounces Spirulina VS 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	1.27% 37kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	2.64% 3.43g	26% 34g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	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	1.5% 0.57g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	15% 8.4g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	3.2% 12.8μg	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	1.4% 1.28mg	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	4.63% 0.69mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Dried Spirulina	Recommended Dietary Allowance
Calcium	1.7% 17mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	49.4% 3.95mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	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	2.23% 15.6mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.18% 6.63g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed contains 9.7 times more Vitamin A, 10.7 times more Vitamin B1, 10.7 times more Vitamin B2, 10.7 times more Vitamin B3, 10.7 times more Vitamin B5, 10.7 times more Vitamin B6, 10.4 times more Vitamin B9, 11.2 times more Vitamin C, 10.2 times more Vitamin E and 10.2 times more Vitamin K than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spirulina vs Dried Spirulina:

• Raw Spirulina Seaweed has 19.4 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 10 times more Calcium, 10.2 times more Copper, 10.2 times more Iron, 10.3 times more Magnesium, 10.2 times more Manganese, 10.7 times more Phosphorus, 10.7 times more Potassium, 10.3 times more Selenium, 10.7 times more Sodium and 10 times more Zinc than Raw Spirulina Seaweed.

Comparison of macro-nutrients per 5 ounces:

• Dried Spirulina Seaweed contains 11.2 times more Energy, 19.8 times more Fat, 19.6 times more Saturated Fat, 19.6 times more Omega 3, 19.6 times more Omega 6, 9.9 times more Carbohydrate, 10.3 times more Sugars, 9 times more Fiber and 9.7 times more Protein than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.