Comparing Nutrients in 14 ounces Dried Spirulina VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dried Spirulina	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	17% 22g	130g per day for Men 19-50 years
Sugars	17% 12.3g	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	407% 228g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	34% 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	93% 373μg	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	44.5% 40mg	12% 10.7mg	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	132% 20mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	46% 0.41mg	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	1414% 113mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	77.7% 1.8mg	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	67% 468mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Spirulina vs Canned Carrots with Salt:

• Dried Spirulina Seaweed has 132.2 times more Vitamin B1, 122.3 times more Vitamin B2, 23.2 times more Vitamin B3, 25.8 times more Vitamin B5, 3.3 times more Vitamin B6, 10.4 times more Vitamin B9, 3.7 times more Vitamin C, 6.8 times more Vitamin E and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 19.2 times more Vitamin A than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spirulina vs Canned Carrots with Salt:

• Dried Spirulina Seaweed has 4.8 times more Calcium, 58.7 times more Copper, 44.5 times more Iron, 24.4 times more Magnesium, 4.2 times more Manganese, 4.9 times more Phosphorus, 7.6 times more Potassium, 18 times more Selenium, 4.3 times more Sodium and 7.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 19.9 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 11.6 times more Energy, 40.6 times more Fat, 73.6 times more Saturated Fat, 74.8 times more Omega 3, 15.9 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 89.8 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Spirulina Seaweed as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.