Comparing Nutrients in 7 ounces Dried Spirulina VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Energy	20% 575kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	19% 7.14g	39% 15g	38g per day for Men 19-50 years
Protein	204% 114g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.72mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	560% 7.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Calcium	24% 238mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1345% 12mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	79.6% 2705mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Brazilnuts per 7 oz

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

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

• 7 ounces of Dried Spirulina have more Vitamin A, 3.9 times more Vitamin B1, 104.9 times more Vitamin B2, 43.5 times more Vitamin B3, 18.9 times more Vitamin B5, 3.6 times more Vitamin B6, 4.3 times more Vitamin B9, 14.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• Both Dried Spirulina and Brazilnuts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Spirulina Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spirulina vs Brazilnuts:

• 7 ounces of Dried Spirulina have 3.5 times more Copper, 11.7 times more Iron, 1.6 times more Manganese, 2.1 times more Potassium and 349.3 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Calcium, 1.9 times more Magnesium, 6.1 times more Phosphorus, 266.3 times more Selenium and 2 times more Zinc than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spirulina have 22.9 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars and 4 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Energy, 8.7 times more Fat, 6.1 times more Saturated Fat, 19.4 times more Omega 6 and 2.1 times more Fiber than Dried Spirulina Seaweed.

Frequently Asked Questions about Dried Spirulina VS Brazilnuts

What are the health benefits of Dried Spirulina compared to Brazilnuts?

Dried spirulina is a nutrient-dense superfood that is high in protein, vitamins, and minerals, particularly iron and B vitamins. It is also a good source of antioxidants and may help support immune function and reduce inflammation. Brazil nuts, on the other hand, are high in selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both foods offer unique health benefits, so incorporating a variety of nutrient-rich foods into your diet is ideal for overall health.

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

Both dried spirulina and Brazil nuts can be beneficial for weight loss, but they work in different ways. Spirulina is a nutrient-dense algae that is low in calories and high in protein, which can help you feel full and satisfied, potentially leading to weight loss. Brazil nuts, on the other hand, are high in healthy fats and selenium, which can support metabolism and thyroid function, aiding in weight management. It's important to incorporate a variety of nutrient-dense foods into your diet for overall health and weight loss success.

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

Both dried spirulina and Brazil nuts can be beneficial for muscle gain due to their nutrient content. Spirulina is a great source of plant-based protein, essential amino acids, iron, and antioxidants, which can support muscle recovery and growth. Brazil nuts are high in selenium, a mineral that can help reduce inflammation and support a healthy immune system, which is important for muscle recovery. To optimize muscle gain while training consistently, it's important to have a well-rounded diet that includes a variety of plant-based protein sources, whole grains, fruits, vegetables, and healthy fats. You can incorporate both dried spirulina and Brazil nuts into your diet, along with other plant-based foods, to support your muscle-building goals. Remember to also stay hydrated, get enough rest, and vary your workouts to see the best results.

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

Dried spirulina has a lower environmental impact compared to Brazil nuts. Spirulina requires less water, land, and resources to produce, making it a more sustainable option. Additionally, spirulina has a higher protein content and is a rich source of essential nutrients, making it a great plant-based alternative for those looking to reduce their environmental footprint.