Comparing Nutrients in 14 ounces Baked White Potatoes VS 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	12.6% 365kcal	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	64.4% 83.7g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	15% 8.33g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Spirulina	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.73% 360g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 6.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 14 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.6 times more Vitamin B1, 8 times more Vitamin B2 and 12.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Spirulina Seaweed have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Baked Whole White 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 White Potatoes vs Spirulina:

• Baked Whole White Potatoes have 1.4 times more Magnesium, 6.8 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.7 times more Copper, 4.4 times more Iron, 1.4 times more Selenium and 14 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Spirulina Seaweed have similar amounts of Calcium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 3.5 times more Energy, 8.7 times more Carbohydrate, 5.1 times more Sugars and 5.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.8 times more Omega 3 and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.