Comparing Nutrients in 7 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	20% 575kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	204% 114g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.72mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	560% 7.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	33.6% 0.44mg	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	46.6% 187μg	35.2% 141μg	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	22.3% 20mg	81.6% 73.4mg	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	66% 9.92mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	24% 238mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	1345% 12mg	16.5% 0.15mg	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	707% 56.6mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	32.8% 0.75mg	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	33.5% 234mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	79.6% 2705mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Cooked Broccoli Raab per 7 oz

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

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

• 7 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 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

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