Comparing Nutrients in 7 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	1.5% 43.7kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.5% 6.15g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	29% 260μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	55.6% 0.72mg	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	41% 165μg	46.6% 187μg	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	44.5% 40mg	22.3% 20mg	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	21.4% 3.2mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Calcium	21.4% 214mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	1345% 12mg	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	53% 4.25mg	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	164% 3.77mg	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	20.7% 145mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Spirulina per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dried Spirulina:

• 7 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 7 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 seven ounces.
• Both Raw Broccoli Raab as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dried Spirulina:

• 7 ounces of Broccoli Raab have 19.8 times more Water than Dried Spirulina.
• While 7 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 seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Dried Spirulina

What are the health benefits of Broccoli Raab compared to Dried Spirulina?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It can support immune function, bone health, and digestion. Dried spirulina is a nutrient-dense algae rich in protein, iron, and B vitamins. It can boost energy levels, support heart health, and aid in detoxification. Both are nutritious options, but broccoli raab provides a wider range of vitamins and minerals, while dried spirulina offers a concentrated source of protein and essential nutrients.

Can I lose weight easier by eating more Broccoli Raab or Dried Spirulina?

Both broccoli raab and dried spirulina can be beneficial for weight loss due to their nutrient density and low calorie content. However, broccoli raab is a whole food that provides fiber, vitamins, and minerals, while dried spirulina is a concentrated source of protein and essential nutrients. Incorporating both into a balanced diet can support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Broccoli Raab or more Dried Spirulina to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more broccoli raab as it is a good source of protein, vitamins, and minerals that support muscle growth and recovery. Dried spirulina is also a nutrient-dense food that can complement your diet, but broccoli raab provides a wider range of nutrients that are beneficial for muscle development.

What is the environmental impact of producing Broccoli Raab compared to Dried Spirulina?

Broccoli Raab has a lower environmental impact compared to dried Spirulina. Broccoli Raab is a vegetable that can be grown locally in many regions, reducing transportation emissions. Additionally, it requires less processing and energy to produce. On the other hand, Spirulina is a type of algae that is typically grown in controlled environments like ponds or tanks, which can consume significant amounts of water and energy. Overall, choosing locally grown and minimally processed foods like Broccoli Raab can help reduce environmental impact.