Comparing Nutrients in 14 ounces Spirulina VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	64.6% 84g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	6.46% 4.7g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	42% 23.5g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	95% 1.23mg	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	8.93% 35.7μg	27.8% 111μg	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	3.97% 3.57mg	42.3% 38mg	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	13% 1.94mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	52% 0.47mg	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	138% 11mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	37.8% 0.87mg	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	6.24% 43.7mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	62.5% 2123mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.03% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Baked Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Spirulina versus 14 oz of Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Spirulina have 3.5 times more Vitamin B1, 7.1 times more Vitamin B2, 12.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Potatoes.
• While 14 oz of Whole Baked Potatoes contain 9.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 10.7 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Spirulina have insufficient amounts of Vitamin C
• 14 ounces of Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spirulina vs Baked Potatoes:

• 14 ounces of Spirulina have 5.1 times more Copper, 2.6 times more Iron, 9.8 times more Sodium and 1.2 times more Water than Baked Potatoes.
• While 14 oz of Whole Baked Potatoes contain 1.5 times more Magnesium, 6.4 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes contain similar levels of Manganese per 14 ounces.
• 14 ounces of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spirulina have 3.2 times more Omega 3 and 2.4 times more Protein than Baked Potatoes.
• While 14 oz of Whole Baked Potatoes contain 3.6 times more Energy, 8.7 times more Carbohydrate and 5.5 times more Fiber than Raw Spirulina Seaweed.
• 14 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 14 ounces of Baked Potatoes provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes provide inadequate amounts of Omega 6 in 14 ounces.