Comparing Nutrients in 1 kilogram Spirulina VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	1.9% 0.32g	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	186% 242g	130g per day for Men 19-50 years
Sugars	4.14% 3g	NA	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	10.5% 4g	60.5% 23g	38g per day for Men 19-50 years
Protein	106% 59.2g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.8% 12mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	663% 5.97mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	131% 4470mg	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	5.33% 80mg	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	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Microwaved Potatoes per 1 kg

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

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

• 1 kilogram of Spirulina has 1.9 times more Vitamin B1 and 10.7 times more Vitamin B2 than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 16.8 times more Vitamin C than Raw Spirulina Seaweed.
• 1 kilogram of Spirulina have insufficient amounts of Vitamin C
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spirulina vs Microwaved Potatoes:

• 1 kilogram of Spirulina has 1.8 times more Copper, 2.3 times more Iron, 12.3 times more Sodium and 1.3 times more Water than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 1.4 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• 1 kilogram of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spirulina has 4.2 times more Omega 3 and 2.4 times more Protein than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 4 times more Energy, 10 times more Carbohydrate and 5.8 times more Fiber than Raw Spirulina Seaweed.
• 1 kilogram of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 1 kilogram of Microwaved Potatoes provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 6 in one kilogram.