Comparing Nutrients in 1 kilogram Oranges VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Oranges	Dried Spirulina	Recommended Dietary Allowance
Energy	16.2% 470kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	79.6% 77.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	514% 8.23g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	184% 239g	130g per day for Men 19-50 years
Sugars	129% 94g	42.8% 31g	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	63% 24g	95% 36g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	1026% 575g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	1983% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	2823% 36.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	696% 34.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	280% 3.64mg	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	75% 300μg	235% 940μg	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	591% 532mg	112% 101mg	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	12% 1.8mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	213% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Spirulina	Recommended Dietary Allowance
Calcium	40% 400mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	6778% 61mg	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	12.5% 1mg	3563% 285mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	464% 1950mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	826% 19mg	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	20% 140mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	401% 13630mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	699% 10480mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	182% 20mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Dried Spirulina:

• Raw Oranges have 5.3 times more Vitamin C than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 2.6 times more Vitamin A, 27.4 times more Vitamin B1, 91.8 times more Vitamin B2, 45.5 times more Vitamin B3, 13.9 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9, 27.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dried Spirulina:

• Raw Oranges have 18.5 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 3 times more Calcium, 135.6 times more Copper, 285 times more Iron, 19.5 times more Magnesium, 76 times more Manganese, 8.4 times more Phosphorus, 7.5 times more Potassium, 14.4 times more Selenium, more Sodium and 28.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3 times more Sugars than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 6.2 times more Energy, 64.3 times more Fat, 176.7 times more Saturated Fat, 117.6 times more Omega 3, 69.7 times more Omega 6, 2 times more Carbohydrate, 1.5 times more Fiber and 61.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.