Comparing Nutrients in 14 ounces Dried Spirulina VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dried Spirulina	Canned Orange Juice	Recommended Dietary Allowance
Energy	39.7% 1151kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	17% 12.3g	48% 34.8g	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	13.3% 9.64g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	407% 228g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	9.46% 0.12mg	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	24% 95μg	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	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Canned Orange Juice	Recommended Dietary Allowance
Calcium	47.6% 476mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	3.62% 0.083mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Canned Orange Juice per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Spirulina vs Canned Orange Juice:

• 14 ounces of Dried Spirulina have 3.2 times more Vitamin A, 61 times more Vitamin B1, 174.8 times more Vitamin B2, 63.8 times more Vitamin B3, 19.3 times more Vitamin B5, 11.7 times more Vitamin B6, 3.9 times more Vitamin B9, 25 times more Vitamin E and 255 times more Vitamin K than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 3 times more Vitamin C than Dried Spirulina Seaweed.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dried Spirulina Seaweed as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Spirulina vs Canned Orange Juice:

• 14 ounces of Dried Spirulina have 12 times more Calcium, 277.3 times more Copper, 285 times more Iron, 19.5 times more Magnesium, 90.5 times more Manganese, 6.9 times more Phosphorus, 7.4 times more Potassium, 72 times more Selenium, 262 times more Sodium and 50 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 18.7 times more Water than Dried Spirulina Seaweed.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Spirulina have 6.2 times more Energy, 51.5 times more Fat, 147.2 times more Saturated Fat, 117.6 times more Omega 3, 46.4 times more Omega 6, 2.2 times more Carbohydrate, 12 times more Fiber and 84.5 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2.8 times more Sugars than Dried Spirulina Seaweed.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein