Comparing Nutrients in 14 ounces Dried Spirulina VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Spirulina	Baked Red Potatoes	Recommended Dietary Allowance
Energy	39.7% 1151kcal	12% 345kcal	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	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	60% 77.8g	130g per day for Men 19-50 years
Sugars	17% 12.3g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	407% 228g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	47.6% 476mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	55μg per day for Men 19-50 years
Sodium	277% 4159mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	8.22% 304g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has 29 times more Vitamin A, 33.1 times more Vitamin B1, 73.4 times more Vitamin B2, 8 times more Vitamin B3, 10.2 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9, 62.5 times more Vitamin E and 9.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Dried Spirulina Seaweed and Baked Whole Red Potatoes have similar amounts of Vitamin C per 14 oz.
• Both Dried Spirulina Seaweed as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Spirulina Seaweed has 13.3 times more Calcium, 35.1 times more Copper, 40.7 times more Iron, 7 times more Magnesium, 11 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 87.3 times more Sodium and 5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.4 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 3.3 times more Energy, 51.5 times more Fat, 66.3 times more Saturated Fat, 54.9 times more Omega 3, 25.6 times more Omega 6, 1.2 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 25 times more Protein than Baked Whole Red Potatoes.
• Both Dried Spirulina Seaweed as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.