Comparing Nutrients in 100 grams Dried Spirulina VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Spirulina have 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