Comparing Nutrients in 300 calories Canned Carrot Juice VS Spirulina

Weight per 300 calories

• Canned Carrot Juice: 750g
• Spirulina: 1154g

Canned Carrot Juice has 1.5 times more energy per 100g than Spirulina. It has low energy density when compared to other foods. Raw Spirulina Seaweed having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrot Juice or Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Spirulina	64%	10%	26%

Macro Nutrients

	Canned Carrot Juice	Spirulina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	4.2% 0.068g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	21.5% 28g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	4.77% 3.46g	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	15.8% 6g	12% 4.6g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Spirulina	Recommended Dietary Allowance
Vitamin A	797% 7170μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	86.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	30% 0.39mg	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	7.5% 30μg	26% 104μg	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	71% 63.8mg	11.5% 10.4mg	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	58% 8.7mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Spirulina	Recommended Dietary Allowance
Calcium	18% 180mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	765% 6.9mg	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	43% 3.45mg	402% 32mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	93% 2.15mg	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	45% 315mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	75.4% 1131mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 667g	28.3% 1046g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrot Juice vs Spirulina:

• Canned Carrot Juice has 207.1 times more Vitamin A, 4.1 times more Vitamin B6, 6.1 times more Vitamin C, 1.5 times more Vitamin E and 4 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3.7 times more Vitamin B1, 9.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrot Juice vs Spirulina:

• Canned Carrot Juice has 1.3 times more Calcium, 2.5 times more Phosphorus and 1.5 times more Potassium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 20 times more Copper, 9.3 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.8 times more Selenium, 2.3 times more Sodium, 1.7 times more Zinc and 1.6 times more Water than Canned Carrot Juice.

Comparison of macro-nutrients per 300 calories:

• Canned Carrot Juice has 2.5 times more Carbohydrate, 8.5 times more Sugars and 1.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4 times more Fat, 7.7 times more Saturated Fat, 7.2 times more Omega 3, 1.6 times more Omega 6 and 9.6 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Spirulina Seaweed have similar amounts of Energy per 300 kcal.
• Both Canned Carrot Juice as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.