Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Energy	0.86% 25kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	51.4% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4.28% 3.1g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28% 0.36mg	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	17.8% 71μg	23.5% 94μg	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	41% 37mg	11.2% 10mg	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	17% 2.53mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Spirulina	Recommended Dietary Allowance
Calcium	11.8% 118mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	678% 6.1mg	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	16% 1.27mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	82.6% 1.9mg	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	11.7% 82mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Dried Spirulina per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Dried Spirulina:

• 100 grams of Cooked Broccoli Raab have 7.8 times more Vitamin A, 3.7 times more Vitamin C and 10 times more Vitamin K than Dried Spirulina.
• While 100 g of Dried Spirulina Seaweed contain 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.
• Both Cooked Broccoli Raab as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Dried Spirulina:

• 100 grams of Cooked Broccoli Raab have 19.5 times more Water than Dried Spirulina.
• While 100 g of Dried Spirulina Seaweed contain 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.
• Both Cooked Broccoli Raab and Dried Spirulina contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Spirulina Seaweed contain 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.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6