Comparing Nutrients in 500 calories SpirulinaVS Broccoli

Weight per 500 calories

Spirulina

1923g

Broccoli

1471g

Raw Broccoli has 1.3 times more energy per unit of mass than Raw Spirulina Seaweed, which is low in comparison to other foods. Spirulina having very low energy density.

Which food has more nutrients per 500 calories - Spirulina or Broccoli?

Macros Ratio

Protein Fat Carbs

Spirulina

64%

10%

26%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Spirulinavs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.73%7.5g

Fat

5.6%5.44g

7.5 gvs5.44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.1%2.6g

Saturated Fat

5.24%1.68g

2.6 gvs1.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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50.5%0.81g

Omega 3

58%0.93g

0.81 gvs0.93 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.24%1.23g

Omega 6

4.24%0.72g

1.23 gvs0.72 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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35.8%46.5g

Carbohydrate

75%98g

46.5 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.96%5.77g

Sugars

34.5%25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.77 gvs25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

13.8%10g

≤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 gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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20.2%7.7g

Fiber

101%38.2g

7.7 gvs38.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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203%114g

Protein

74%41.5g

114 gvs41.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Spirulinavs Broccoli

6.4%57.7μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

57.7 μgvs456 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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356%4.27mg

Vitamin B1

87%1.04mg

Thiamine

4.27 mgvs1.04 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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506%6.58mg

Vitamin B2

132%1.72mg

Riboflavin

6.58 mgvs1.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

23 mgvs9.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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125%6.25mg

Vitamin B5

169%8.43mg

Pantothenic acid

6.25 mgvs8.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.3%0.65mg

Vitamin B6

198%2.57mg

Pyridoxine

0.65 mgvs2.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.3%173μg

Vitamin B9

232%926μg

Folates and Folic Acid

173 μgvs926 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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19.2%17.3mg

Vitamin C

1458%1312mg

Ascorbic acid

17.3 mgvs1312 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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63%9.42mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

9.42 mgvs11.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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40%48μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

48 μgvs1494 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Spirulinavs Broccoli

23%231mg

Calcium

69%691mg

231 mgvs691 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1276%11.5mg

Copper

80%0.72mg

11.5 mgvs0.72 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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671%53.7mg

Iron

134%10.7mg

53.7 mgvs10.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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87%365mg

Magnesium

73.5%309mg

365 mgvs309 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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156%3.58mg

Manganese

134%3.1mg

3.58 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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30.2%212mg

Phosphorus

139%971mg

212 mgvs971 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72%2442mg

Potassium

137%4647mg

2442 mgvs4647 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.5%13.5μg

Selenium

67%36.8μg

13.5 μgvs36.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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126%1885mg

Sodium

32.4%485mg

1885 mgvs485 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.85mg

Zinc

55%6.03mg

3.85 mgvs6.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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47%1744g

Water

35.5%1313g

1744 gvs1313 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Spirulina vs Broccoli:

Raw Spirulina Seaweed has 4.1 times more Vitamin B1, 3.8 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 7.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.4 times more Vitamin B9, 75.8 times more Vitamin C and 31.1 times more Vitamin K than Raw Spirulina Seaweed.
Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Vitamin E per 500 kcal.
Both Raw Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spirulina vs Broccoli:

Raw Spirulina Seaweed has 15.9 times more Copper, 5 times more Iron, 3.9 times more Sodium and 1.3 times more Water than Raw Broccoli.
While Raw Broccoli contains 3 times more Calcium, 4.6 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 1.6 times more Zinc than Raw Spirulina Seaweed.
Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Spirulina Seaweed has 1.4 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 6 and 2.7 times more Protein than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Carbohydrate, 4.3 times more Sugars and 5 times more Fiber than Raw Spirulina Seaweed.
Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
Both Raw Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

SpirulinaVS Dried SpirulinaBroccoliVS Dried SpirulinaSpirulinaVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories SpirulinaVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Spirulina or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: