Comparing Nutrients in 14 ounces Baked Red Potatoes VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Spirulina	64%	10%	26%

Macro Nutrients

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Energy	12% 345kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	1.64% 1.2g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	10.4% 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	26.8% 107μg	8.93% 35.7μg	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	55.6% 50mg	3.97% 3.57mg	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	2.1% 0.32mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	263% 2.37mg	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	34.7% 2.78mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	32% 0.74mg	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	41% 286mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.73% 360g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B3, 6.2 times more Vitamin B6, 3 times more Vitamin B9 and 14 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3.1 times more Vitamin B1, 6.8 times more Vitamin B2 and 6.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Spirulina Seaweed have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 1.5 times more Magnesium, 6.5 times more Phosphorus, 4.3 times more Potassium and 2 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 1.3 times more Calcium, 3.4 times more Copper, 4 times more Iron and 8.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Spirulina Seaweed have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3.3 times more Energy, 8.1 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.8 times more Omega 3 and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.