Comparing Nutrients in 1 pound Baked Potato Flesh VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potato Flesh	Dried Spirulina	Recommended Dietary Allowance
Energy	14.5% 422kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	83.4% 108g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	19.4% 14g	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	18% 6.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	127% 1.65mg	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	10.2% 41μg	107% 426μg	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	64.5% 58mg	51% 46mg	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	1.2% 0.18mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	3074% 27.7mg	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	20% 1.6mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	375% 8.6mg	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	32.4% 227mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	317% 4754mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dried Spirulina per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Dried Spirulina:

• 1 pound of Baked Potato Flesh has 1.3 times more Vitamin C than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains more Vitamin A, 22.7 times more Vitamin B1, 174.8 times more Vitamin B2, 9.2 times more Vitamin B3, 6.3 times more Vitamin B5, 10.4 times more Vitamin B9, 125 times more Vitamin E and 85 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dried Spirulina provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Dried Spirulina:

• 1 pound of Baked Potato Flesh has 16.1 times more Water than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 24 times more Calcium, 28.4 times more Copper, 81.4 times more Iron, 7.8 times more Magnesium, 11.8 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 24 times more Selenium, 209.6 times more Sodium and 6.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Spirulina Seaweed contains 3.1 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, 1.8 times more Sugars, 2.4 times more Fiber and 29.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dried Spirulina offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6