Comparing Nutrients in 500 calories Dried Spirulina VS Tomatoes

Weight per 500 calories

• Dried Spirulina: 172g
• Tomatoes: 2778g

Dried Spirulina has 16.1 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Dried Spirulina or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Dried Spirulina	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	88.7% 1.4g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	83% 108g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	177% 99g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	487% 6.33mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.5% 162μg	104% 417μg	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	19.3% 17.4mg	423% 381mg	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	57.5% 8.62mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Tomatoes	Recommended Dietary Allowance
Calcium	20.7% 207mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	1169% 10.5mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	614% 49mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	142% 3.28mg	138% 3.17mg	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	29% 203mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	120% 1807mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	71% 2626g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has 4 times more Vitamin B1, 12 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.3 times more Vitamin A, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9, 21.9 times more Vitamin C, 1.7 times more Vitamin E and 5 times more Vitamin K than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Spirulina vs Tomatoes:

• Dried Spirulina Seaweed has 6.4 times more Copper, 6.6 times more Iron, more Selenium and 13 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 3.3 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Zinc and 325.4 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Spirulina Seaweed has 2.4 times more Fat, 5.9 times more Saturated Fat, 17 times more Omega 3 and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Carbohydrate, 13.7 times more Sugars and 5.4 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Dried Spirulina Seaweed as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.