Comparing Nutrients in 1 kilogram Microwaved Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	36.2% 1050kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	79.6% 77.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	514% 8.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	186% 242g	184% 239g	130g per day for Men 19-50 years
Sugars	NA	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	60.5% 23g	95% 36g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	1026% 575g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	1983% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	2823% 36.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	696% 34.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	NA	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	11% 110mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	155% 12.4mg	3563% 285mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	464% 1950mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	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	150% 1050mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	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	5.33% 80mg	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	19.5% 720g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Dried Spirulina per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved 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 Microwaved Potatoes vs Dried Spirulina:

• 1 kilogram of Microwaved Potatoes has 1.5 times more Vitamin C than Dried Spirulina.
• While 1 kg of Dried Spirulina Seaweed contains more Vitamin A, 19.8 times more Vitamin B1, 114.7 times more Vitamin B2, 7.5 times more Vitamin B3, 7.7 times more Vitamin B5 and 7.8 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Whole Microwaved 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 Microwaved Potatoes vs Dried Spirulina:

• 1 kg of Dried Spirulina Seaweed contains 10.9 times more Calcium, 18.3 times more Copper, 23 times more Iron, 7.2 times more Magnesium, 6.5 times more Manganese, 3 times more Potassium, 18 times more Selenium, 131 times more Sodium and 5.6 times more Zinc than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Dried Spirulina contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Spirulina Seaweed contains 2.8 times more Energy, 77.2 times more Fat, 101.9 times more Saturated Fat, 82.3 times more Omega 3, 39.2 times more Omega 6, 1.6 times more Fiber and 23.6 times more Protein than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6