Comparing Nutrients in 1 kilogram Dried Spirulina VS Baked Potatoes

Macros Ratio

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

Macro Nutrients

	Dried Spirulina	Baked Potatoes	Recommended Dietary Allowance
Energy	100% 2900kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	163% 212g	130g per day for Men 19-50 years
Sugars	42.8% 31g	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	95% 36g	58% 22g	38g per day for Men 19-50 years
Protein	1026% 575g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1983% 24mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	239% 3.1mg	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	235% 940μg	70% 280μg	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	112% 101mg	107% 96mg	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	333% 50mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	120% 1200mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	131% 1.18mg	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	3563% 285mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	95% 2.2mg	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	169% 1180mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	401% 13630mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	699% 10480mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Baked Potatoes per 1 kg

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

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

• 1 kilogram of Dried Spirulina has 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 Baked Potatoes.
• Both Dried Spirulina and Baked Potatoes 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 Dried Spirulina Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Spirulina has 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 Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 16 times more Water than Dried Spirulina Seaweed.
• 1 kilogram of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spirulina has 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 Baked Potatoes.
• Both Dried Spirulina and Baked Potatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6