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Comparing Nutrients in 100 grams Dried SpirulinaVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Dried Spirulina
58%
18%
24%
Frozen Broccoli Spears
33%
8%
59%
100 g ▼

Macro Nutrients

10%290kcal
Energy
1%29kcal
290 kcalvs29 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.96%7.7g
Fat
0.35%0.34g
7.7 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.65g
Saturated Fat
0.16%0.052g
2.65 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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51.4%0.82g
Omega 3
7.8%0.13g
0.82 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.38%1.25g
Omega 6
0.22%0.037g
1.25 gvs0.037 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.4%24g
Carbohydrate
4.1%5.35g
24 gvs5.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.28%3.1g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.47%3.6g
Fiber
7.9%3g
3.6 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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103%57.5g
Protein
5.46%3.06g
57.5 gvs3.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

3.22%29μg
Vitamin A
6.33%57μg
RAE, retinol activity equivalents
29 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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198%2.38mg
Vitamin B1
6%0.072mg
Thiamine
2.38 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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282%3.67mg
Vitamin B2
8.77%0.11mg
Riboflavin
3.67 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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80%13mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
13 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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69.6%3.48mg
Vitamin B5
4.84%0.24mg
Pantothenic acid
3.48 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.36 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.5%94μg
Vitamin B9
23.5%94μg
Folates and Folic Acid
94 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.2%10mg
Vitamin C
76%68.3mg
Ascorbic acid
10 mgvs68.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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33.3%5mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
5 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21.3%25.5μg
Vitamin K
84.5%101μg
Phytomenadione or phylloquinone
25.5 μgvs101 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12%120mg
Calcium
4.1%41mg
120 mgvs41 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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678%6.1mg
Copper
4%0.036mg
6.1 mgvs0.036 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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356%28.5mg
Iron
9%0.72mg
28.5 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46.4%195mg
Magnesium
3.8%16mg
195 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.6%1.9mg
Manganese
11%0.26mg
1.9 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%118mg
Phosphorus
8.43%59mg
118 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1363mg
Potassium
7.35%250mg
1363 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.2μg
Selenium
3.45%1.9μg
7.2 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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70%1048mg
Sodium
1.13%17mg
1048 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
3.1%0.34mg
2 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.68g
Water
2.45%91g
4.68 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Dried Spirulina vs Frozen Broccoli Spears:
Comparing minerals per 100 grams for Dried Spirulina vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: