Comparing Nutrients in 100 grams Dried Spirulina VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Spirulina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	51.4% 0.82g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	NA	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	9.47% 3.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	103% 57.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.22% 29μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	282% 3.67mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	678% 6.1mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	40% 1363mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Spirulina vs Toasted Sunflower Seeds:

• Dried Spirulina Seaweed has more Vitamin A, 7.3 times more Vitamin B1, 12.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 7.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Spirulina vs Toasted Sunflower Seeds:

• Dried Spirulina Seaweed has 2.1 times more Calcium, 3.3 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 2.8 times more Potassium and 349.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.8 times more Phosphorus and 2.7 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Spirulina Seaweed has 10.4 times more Omega 3 and 3.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.4 times more Fat, 2.2 times more Saturated Fat, 29.8 times more Omega 6 and 3.2 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
• Both Dried Spirulina Seaweed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.