Comparing Nutrients in 100 grams Boiled Brussels Sprouts VS Dried Spirulina

Macros Ratio

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

Macro Nutrients

	Boiled Brussels Sprouts	Dried Spirulina	Recommended Dietary Allowance
Energy	1.24% 36kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	51.4% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	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	5.46% 7.1g	18.4% 24g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	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	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	6.84% 2.6g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	15% 60μg	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	69% 62mg	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	2.87% 0.43mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Dried Spirulina	Recommended Dietary Allowance
Calcium	3.6% 36mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	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	15% 1.2mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	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	8% 56mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.32% 317mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Dried Spirulina per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Dried Spirulina:

• 100 grams of Boiled Brussels Sprouts have 1.3 times more Vitamin A, 6.1 times more Vitamin C and 5.5 times more Vitamin K than Dried Spirulina.
• While 100 g of Dried Spirulina Seaweed contain 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 and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Brussels Sprouts vs Dried Spirulina:

• 100 grams of Boiled Brussels Sprouts have 19 times more Water than Dried Spirulina.
• While 100 g of Dried Spirulina Seaweed contain 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 and Drained Brussels Sprouts.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Spirulina Seaweed contain 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 and Drained Brussels Sprouts.
• 100 grams of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6