Comparing Nutrients in 14 ounces Baked Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	12.7% 369kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	204% 3.27g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	29.3% 4.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	73% 95g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	17% 12.3g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	407% 228g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	787% 9.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1120% 14.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	111% 1.44mg	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	27.8% 111μg	93% 373μg	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	42.3% 38mg	44.5% 40mg	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	1.06% 0.16mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	84.3% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	2690% 24.2mg	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	53.6% 4.3mg	1414% 113mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	184% 774mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	328% 7.54mg	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	39.7% 278mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	159% 5410mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	277% 4159mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	8.03% 297g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Dried Spirulina per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potatoes versus 14 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Dried Spirulina:

• 14 oz of Dried Spirulina Seaweed contain 29 times more Vitamin A, 37.2 times more Vitamin B1, 76.5 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 3.4 times more Vitamin B9, 125 times more Vitamin E and 12.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potatoes vs Dried Spirulina:

• 14 ounces of Baked Potatoes have 16 times more Water than Dried Spirulina.
• While 14 oz of Dried Spirulina Seaweed contain 8 times more Calcium, 51.7 times more Copper, 26.4 times more Iron, 7 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 18 times more Selenium, 104.8 times more Sodium and 5.6 times more Zinc than Whole Baked Potatoes.
• 14 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Spirulina Seaweed contain 3.1 times more Energy, 59.4 times more Fat, 77.9 times more Saturated Fat, 63.3 times more Omega 3, 29.2 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 23 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6