Comparing Nutrients in 1 kilogram Spirulina VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	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	18.6% 24g	163% 212g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	10.5% 4g	58% 22g	38g per day for Men 19-50 years
Protein	106% 59.2g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.8% 12mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	22.5% 90μg	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	10% 9mg	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	32.7% 4.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	663% 5.97mg	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	349% 28mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	15.7% 110mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Baked Potatoes per 1 kg

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

• 1 kilogram of Spirulina has 3.5 times more Vitamin B1, 7.1 times more Vitamin B2, 12.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 9.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 10.7 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Spirulina have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spirulina vs Baked Potatoes:

• 1 kilogram of Spirulina has 5.1 times more Copper, 2.6 times more Iron, 9.8 times more Sodium and 1.2 times more Water than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 1.5 times more Magnesium, 6.4 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes contain similar levels of Manganese per one kilogram.
• 1 kilogram of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spirulina has 3.2 times more Omega 3 and 2.4 times more Protein than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 3.6 times more Energy, 8.7 times more Carbohydrate and 5.5 times more Fiber than Raw Spirulina Seaweed.
• 1 kilogram of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 1 kilogram of Baked Potatoes provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes provide inadequate amounts of Omega 6 in one kilogram.