Comparing Nutrients in 1 kilogram Baked Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	32% 930kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	79.6% 77.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	514% 8.23g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	163% 212g	184% 239g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	58% 22g	95% 36g	38g per day for Men 19-50 years
Protein	44.6% 25g	1026% 575g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	1983% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	2823% 36.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	696% 34.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	70% 280μg	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	107% 96mg	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	2.67% 0.4mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	213% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	15% 150mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	135% 11mg	3563% 285mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	464% 1950mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	100% 700mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	401% 13630mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	699% 10480mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	182% 20mg	11mg per day for Men 19-50 years
Water	20.2% 749g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Dried Spirulina per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potatoes versus 1 kg of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Dried Spirulina Seaweed contains 29 times more Vitamin A, 37.2 times more Vitamin B1, 76.5 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 3.4 times more Vitamin B9, 125 times more Vitamin E and 12.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potatoes vs Dried Spirulina:

• 1 kilogram of Baked Potatoes has 16 times more Water than Dried Spirulina.
• While 1 kg of Dried Spirulina Seaweed contains 8 times more Calcium, 51.7 times more Copper, 26.4 times more Iron, 7 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 18 times more Selenium, 104.8 times more Sodium and 5.6 times more Zinc than Whole Baked Potatoes.
• 1 kilogram of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Spirulina Seaweed contains 3.1 times more Energy, 59.4 times more Fat, 77.9 times more Saturated Fat, 63.3 times more Omega 3, 29.2 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 23 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6