Comparing Nutrients in 100 calories Dried Spirulina VS Brazilnuts

Weight per 100 calories

• Dried Spirulina: 34.5g
• Brazilnuts: 15g

Dried Brazilnuts have 2.3 times more energy per unit of mass than Dried Spirulina Seaweed, which is very high in comparison to other foods. Dried Spirulina having high energy density.

Discover which food has more nutrients per 100 calories - Dried Spirulina or Brazilnuts?

Macros Ratio

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

Macro Nutrients

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.34% 8.24g	1.37% 1.8g	130g per day for Men 19-50 years
Sugars	1.47% 1.07g	0.49% 0.35g	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	% 0.35g	g per day for Men 19-50 years
Fiber	3.27% 1.24g	3% 1.14g	38g per day for Men 19-50 years
Protein	35.4% 20g	3.9% 2.17g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	0.28% 0.045mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.66% 0.13mg	1.18% 0.015mg	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	8.1% 32.4μg	0.83% 3.34μg	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	3.87% 3.5mg	0.12% 0.11mg	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	11.5% 1.72mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.33% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Brazilnuts	Recommended Dietary Allowance
Calcium	4.14% 41.4mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	29.4% 0.26mg	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	123% 9.83mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	16% 67.2mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	8.07% 0.19mg	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	5.8% 40.7mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.5μg	529% 291μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	0.03% 0.46mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.014% 0.52g	3700g per day for Men 19-50 years

Dried Spirulina VS Brazilnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Spirulina or Brazilnuts?

Lets compare vitamin content per 100 calories of Dried Spirulina vs Brazilnuts:

• 100 calories of Dried Spirulina have 8.8 times more Vitamin B1, 238.3 times more Vitamin B2, 98.8 times more Vitamin B3, 43 times more Vitamin B5, 8.2 times more Vitamin B6, 9.7 times more Vitamin B9, 32.8 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Spirulina Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried Spirulina vs Brazilnuts:

• 100 calories of Dried Spirulina have 1.7 times more Calcium, 8 times more Copper, 26.7 times more Iron, 3.5 times more Manganese, 4.7 times more Potassium and 793.8 times more Sodium than Brazilnuts.
• While 100 kcal of Dried Brazilnuts contain 2.7 times more Phosphorus and 117.2 times more Selenium than Dried Spirulina Seaweed.
• Both Dried Spirulina and Brazilnuts contain similar levels of Magnesium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Spirulina have 51.9 times more Omega 3, 4.6 times more Carbohydrate and 9.1 times more Protein than Brazilnuts.
• While 100 kcal of Dried Brazilnuts contain 3.8 times more Fat, 2.7 times more Saturated Fat and 8.5 times more Omega 6 than Dried Spirulina Seaweed.
• Both Dried Spirulina and Brazilnuts offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate