Comparing Nutrients in 7 ounces Dried Spirulina VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Dried Spirulina	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	20% 575kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	0.92% 0.16g	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	11% 14g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	4.76% 3.45g	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	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	204% 114g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.72mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	560% 7.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	27% 0.35mg	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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	24% 238mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	1345% 12mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	19.6% 0.45mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	79.6% 2705mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Boiled Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Spirulina vs Boiled Brussels Sprouts:

• 7 ounces of Dried Spirulina have 22.2 times more Vitamin B1, 45.9 times more Vitamin B2, 21.1 times more Vitamin B3, 13.8 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 11.6 times more Vitamin E than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.3 times more Vitamin A, 6.1 times more Vitamin C and 5.5 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spirulina vs Boiled Brussels Sprouts:

• 7 ounces of Dried Spirulina have 3.3 times more Calcium, 73.5 times more Copper, 23.8 times more Iron, 9.8 times more Magnesium, 8.4 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Potassium, 4.8 times more Selenium, 49.9 times more Sodium and 6.1 times more Zinc than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 19 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spirulina have 8.1 times more Energy, 15.4 times more Fat, 26 times more Saturated Fat, 4.8 times more Omega 3, 15.9 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Sugars, 1.4 times more Fiber and 22.5 times more Protein than Boiled Brussels Sprouts.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6