Comparing Nutrients in 1 pound Tomatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	83.4% 108g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	21% 191μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	3074% 27.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7% 0.77mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.57% 21.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Dried Spirulina:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin A and 1.4 times more Vitamin C than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 64.3 times more Vitamin B1, 193.2 times more Vitamin B2, 21.6 times more Vitamin B3, 39.1 times more Vitamin B5, 4.6 times more Vitamin B6, 6.3 times more Vitamin B9, 9.3 times more Vitamin E and 3.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dried Spirulina:

• Raw Ripe Red Tomatoes have 20.2 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 12 times more Calcium, 103.4 times more Copper, 105.6 times more Iron, 17.7 times more Magnesium, 16.7 times more Manganese, 4.9 times more Phosphorus, 5.8 times more Potassium, more Selenium, 209.6 times more Sodium and 11.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Spirulina Seaweed contains 16.1 times more Energy, 38.6 times more Fat, 94.6 times more Saturated Fat, 274.3 times more Omega 3, 15.7 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Fiber and 65.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Spirulina Seaweed have similar amounts of Sugars per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.