Comparing Nutrients in 14 ounces Tomatoes VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Spirulina	64%	10%	26%

Macro Nutrients

	Tomatoes	Spirulina	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	12% 15.4g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Spirulina	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	263% 2.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 375g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Spirulina:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9, 15.2 times more Vitamin C and 3.2 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 6 times more Vitamin B1, 18 times more Vitamin B2, 2 times more Vitamin B3 and 3.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Spirulina:

• Raw Ripe Red Tomatoes have 2.2 times more Phosphorus and 1.9 times more Potassium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 10.1 times more Copper, 10.3 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, more Selenium and 19.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Calcium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Carbohydrate, 8.8 times more Sugars and 3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 14 times more Omega 3 and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.