Comparing Nutrients in 7 ounces Spirulina VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Spirulina	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	NA	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	2.1% 0.79g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	104% 1.36mg	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	4.47% 18μg	56% 224μg	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	2% 1.8mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	148% 1.33mg	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	69.2% 5.54mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	116% 2.66mg	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	3.1% 22mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Spirulina have 1.4 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B5, 20.1 times more Vitamin B6, 12.6 times more Vitamin B9 and 17.2 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Spirulina Seaweed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Spirulina vs Dried Beechnuts:

• 7 ounces of Spirulina have more Magnesium, 2.6 times more Sodium and 13.7 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.2 times more Manganese, 8 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Dried Beechnuts contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Spirulina lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium
• Both Raw Spirulina Seaweed as well as Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 22.2 times more Energy, 128.2 times more Fat, 42.4 times more Saturated Fat, 40.5 times more Omega 3, 287.3 times more Omega 6 and 13.8 times more Carbohydrate than Raw Spirulina Seaweed.
• Both Spirulina and Dried Beechnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Spirulina provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about Spirulina VS Dried Beechnuts

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

Spirulina is a nutrient-dense blue-green algae that is rich in protein, vitamins, minerals, and antioxidants. It is a complete protein source and contains essential fatty acids. Spirulina may help support immune function, reduce inflammation, and improve cholesterol levels. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They are a good source of vitamins and minerals, including vitamin E, manganese, and copper. Beech nuts may help support heart health, improve digestion, and provide sustained energy. In comparison, Spirulina offers a wider range of nutrients and potential health benefits, especially for those following a plant-based diet. However, both can be nutritious additions to a balanced diet.

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

Both spirulina and dried beech nuts can be part of a healthy weight loss diet due to their nutrient density and potential to support satiety. However, weight loss ultimately comes down to creating a calorie deficit, where you are burning more calories than you consume. It's important to focus on overall balanced nutrition, portion control, and regular physical activity for effective and sustainable weight loss. Incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, is key for a well-rounded and nourishing diet.

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

To gain more muscles while training consistently, it is recommended to consume more dried beech nuts as they are a good source of protein, healthy fats, and essential nutrients that support muscle growth. Spirulina is also a nutrient-dense food, but beech nuts provide a higher protein content which is important for muscle building. Incorporating a variety of plant-based protein sources into your diet, along with regular exercise, will help support muscle growth and overall health.

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

Spirulina has a significantly lower environmental impact compared to dried beechnuts. Spirulina requires less water, land, and resources to produce, making it a more sustainable option. Additionally, spirulina is a rich source of plant-based protein and nutrients, making it a great choice for vegans and environmentally conscious individuals.