Comparing Nutrients in 100 calories Spirulina VS Boiled Carrots

Weight per 100 calories

• Spirulina: 385g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 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 100 calories - Spirulina or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Spirulina	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.16% 9.3g	18% 23.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	4.05% 1.54g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	40.7% 22.8g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	33.6% 0.44mg	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	8.65% 34.6μg	10% 40μg	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	3.85% 3.46mg	11.4% 10.3mg	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	12.6% 1.9mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	134% 10.7mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	19.3% 0.44mg	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	6.04% 42.3mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	9.43% 349g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spirulina vs Boiled Carrots:

• Raw Spirulina Seaweed has 4.5 times more Vitamin B1, 10.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 211 times more Vitamin A, 3.3 times more Vitamin B6, 3 times more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Spirulina Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spirulina vs Boiled Carrots:

• Raw Spirulina Seaweed has 47.3 times more Copper, 11 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Selenium, 2.3 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 2 times more Phosphorus and 1.4 times more Potassium than Raw Spirulina Seaweed.

Comparison of macro-nutrients per 100 calories:

• Raw Spirulina Seaweed has 2.9 times more Fat, 6.1 times more Saturated Fat, 56.5 times more Omega 3 and 10.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Carbohydrate, 8.5 times more Sugars and 5.6 times more Fiber than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Boiled and Drained Carrots have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Raw Spirulina Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.