Comparing Nutrients in 100 calories Baked White Potatoes VS Spirulina

Weight per 100 calories

• Baked White Potatoes: 109g
• Spirulina: 385g

Baked White Potatoes have 3.5 times more energy per 100g than Spirulina. It has average energy density when compared to other foods. Raw Spirulina Seaweed having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Spirulina	64%	10%	26%

Macro Nutrients

	Baked White Potatoes	Spirulina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	1.6% 1.15g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	40.7% 22.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	10% 0.13mg	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	10.3% 41.3μg	8.65% 34.6μg	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	15.2% 13.7mg	3.85% 3.46mg	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	0.29% 0.043mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Spirulina	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	255% 2.3mg	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	8.7% 0.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	31% 0.72mg	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	11.6% 81.5mg	6.04% 42.3mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.2% 82g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Spirulina:

• Baked Whole White Potatoes have 1.8 times more Vitamin B6 and 4 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 10.6 times more Vitamin A, 16.4 times more Vitamin B1, 28.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 43.3 times more Vitamin E and 3.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Spirulina Seaweed have similar amounts of Vitamin B9 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Spirulina:

• Baked Whole White Potatoes have 1.9 times more Phosphorus and 1.2 times more Potassium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.2 times more Calcium, 16.6 times more Copper, 15.4 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 5 times more Selenium, 49.5 times more Sodium, 2 times more Zinc and 4.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 2.5 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 9.2 times more Fat, 11.9 times more Saturated Fat, 9.9 times more Omega 3, 4.6 times more Omega 6 and 10 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Spirulina Seaweed have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.