Comparing Nutrients in 1 kilogram Valencia Oranges VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spirulina	64%	10%	26%

Macro Nutrients

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Energy	17% 490kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	65.8% 25g	10.5% 4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	26% 0.34mg	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	98% 390μg	22.5% 90μg	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	539% 485mg	10% 9mg	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	NA	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	663% 5.97mg	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	11.3% 0.9mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	81% 1.86mg	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	24.3% 170mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 53.9 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.6 times more Vitamin B1, 8.6 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Spirulina:

• Raw Valencia Oranges have 3.3 times more Calcium, 1.5 times more Phosphorus and 1.4 times more Potassium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 16.1 times more Copper, 31 times more Iron, 1.9 times more Magnesium, 8.1 times more Manganese, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spirulina Seaweed have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.9 times more Energy, 4.9 times more Carbohydrate and 6.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.6 times more Omega 3 and 5.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.