Comparing Nutrients in 500 calories Microwaved Potatoes VS Dried Spirulina

Weight per 500 calories

• Microwaved Potatoes: 476g
• Dried Spirulina: 172g

Dried Spirulina Seaweed has 2.8 times more energy per unit of mass than Whole Microwaved Potatoes, which is high in comparison to other foods. Microwaved Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Microwaved Potatoes or Dried Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	NA	7.37% 5.34g	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	29% 11g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	487% 6.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	48.3% 0.63mg	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	14.3% 57μg	40.5% 162μg	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	80% 72mg	19.3% 17.4mg	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	NA	57.5% 8.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	1169% 10.5mg	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	74% 5.9mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	142% 3.28mg	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	71.4% 500mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	62.6% 2129mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	120% 1807mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	9.27% 343g	0.22% 8.07g	3700g per day for Men 19-50 years

Microwaved Potatoes VS Dried Spirulina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Potatoes or Dried Spirulina?

Lets compare vitamin content per 500 calories of Microwaved Potatoes vs Dried Spirulina:

• 500 calories of Microwaved Potatoes have 2.6 times more Vitamin B6 and 4.1 times more Vitamin C than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 7.2 times more Vitamin B1, 41.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.8 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Microwaved Potatoes vs Dried Spirulina:

• 500 calories of Microwaved Potatoes have 2.5 times more Phosphorus than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 3.9 times more Calcium, 6.6 times more Copper, 8.3 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 6.5 times more Selenium, 47.4 times more Sodium and 2 times more Zinc than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Dried Spirulina contain similar levels of Potassium per 500 calories.
• 500 calories of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Potatoes have 2.8 times more Carbohydrate and 1.8 times more Fiber than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 28 times more Fat, 36.9 times more Saturated Fat, 29.8 times more Omega 3, 14.2 times more Omega 6 and 8.5 times more Protein than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Dried Spirulina offer comparable quantities of Energy per 500 calories.
• 500 calories of Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6