Comparing Nutrients in 100 calories Tomatoes VS Spirulina

Weight per 100 calories

• Tomatoes: 556g
• Spirulina: 385g

Raw Spirulina Seaweed has 1.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Spirulina	64%	10%	26%

Macro Nutrients

	Tomatoes	Spirulina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	16.6% 21.6g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	40.7% 22.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	26% 233μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Spirulina	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	6.04% 42.3mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	14% 525g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Spirulina:

• Raw Ripe Red Tomatoes have 20.2 times more Vitamin A, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9, 22 times more Vitamin C, 1.6 times more Vitamin E and 4.6 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.2 times more Vitamin B1, 12.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Spirulina:

• Raw Ripe Red Tomatoes have 1.2 times more Calcium, 3.2 times more Phosphorus, 2.7 times more Potassium, 1.2 times more Zinc and 1.5 times more Water than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 7 times more Copper, 7.2 times more Iron, more Selenium and 13.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.8 times more Omega 6, 2.3 times more Carbohydrate, 12.7 times more Sugars and 4.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 1.4 times more Fat, 3.3 times more Saturated Fat, 9.7 times more Omega 3 and 4.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Energy per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.