Comparing Nutrients in 1 pound 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	4.07% 118kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	84.6% 110g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	4.77% 1.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	48% 27g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	48.6% 7.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	120% 1.56mg	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	13.6% 54.4μg	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	4.54% 4.1mg	76% 68.5mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	168% 1.5mg	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	158% 12.7mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	57.6% 1.32mg	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	7.13% 50mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Microwaved Potatoes per 1 lb

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

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

• 1 pound of Spirulina has 1.9 times more Vitamin B1 and 10.7 times more Vitamin B2 than Microwaved Potatoes.
• While 1 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Spirulina vs Microwaved Potatoes:

• 1 pound 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 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spirulina has 4.2 times more Omega 3 and 2.4 times more Protein than Microwaved Potatoes.
• While 1 lb of Whole Microwaved Potatoes contains 4 times more Energy, 10 times more Carbohydrate and 5.8 times more Fiber than Raw Spirulina Seaweed.
• 1 pound of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 1 pound 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 pound.