Comparing Nutrients in 300 calories Spirulina VS Baked Potatoes

Weight per 300 calories

• Spirulina: 1154g
• Baked Potatoes: 323g

Whole Baked Potatoes have 3.6 times more energy per unit of mass than Raw Spirulina Seaweed, which is average in comparison to other foods. Spirulina having very low energy density.

Discover which food has more nutrients per 300 calories - Spirulina or Baked Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	5.25% 3.8g	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	1.5% 1.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	12% 4.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	122% 68.3g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0.36% 3.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 14mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	77% 1mg	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	26% 104μg	22.6% 90μg	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	11.5% 10.4mg	34.4% 31mg	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	37.7% 5.65mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	5.38% 6.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	14% 138mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	765% 6.9mg	42.3% 0.38mg	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	402% 32mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	30.7% 0.71mg	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	18% 127mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	2.35% 1.3μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	28.3% 1046g	6.53% 242g	3700g per day for Men 19-50 years

Spirulina VS Baked Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spirulina or Baked Potatoes?

Lets compare vitamin content per 300 calories of Spirulina vs Baked Potatoes:

• 300 calories of Spirulina have 12.4 times more Vitamin B1, 25.5 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B5, 43.8 times more Vitamin E and 4.5 times more Vitamin K than Baked Potatoes.
• While 300 kcal of Whole Baked Potatoes contain 2.6 times more Vitamin B6 and 3 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spirulina vs Baked Potatoes:

• 300 calories of Spirulina have 2.9 times more Calcium, 18.1 times more Copper, 9.2 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 6.3 times more Selenium, 35.1 times more Sodium, 2 times more Zinc and 4.3 times more Water than Baked Potatoes.
• While 300 kcal of Whole Baked Potatoes contain 1.8 times more Phosphorus than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes contain similar levels of Potassium per 300 calories.
• 300 calories of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spirulina have 11.6 times more Omega 3 and 8.5 times more Protein than Baked Potatoes.
• While 300 kcal of Whole Baked Potatoes contain 2.4 times more Carbohydrate and 1.5 times more Fiber than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potatoes provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes provide inadequate amounts of Omega 6 in 300 calories.