Comparing Nutrients in 1 kilogram Dried Spirulina VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Spirulina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	NA	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	201% 262g	130g per day for Men 19-50 years
Sugars	42.8% 31g	9.5% 6.9g	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	95% 36g	68.4% 26g	38g per day for Men 19-50 years
Protein	1026% 575g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1983% 24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	333% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	120% 1200mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	NA	420mg per day for Men 19-50 years
Manganese	826% 19mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	401% 13630mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	699% 10480mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	NA	11mg per day for Men 19-50 years
Water	1.26% 46.8g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Spirulina vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dried Spirulina has 5.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Dried Spirulina vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dried Spirulina has 8 times more Calcium, 57 times more Iron, 3 times more Potassium and 3.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spirulina has 2.3 times more Energy, 4.3 times more Fat, 15.9 times more Saturated Fat, 4.5 times more Sugars, 1.4 times more Fiber and 25.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dried Spirulina and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.