Comparing Nutrients in 500 calories Spirulina VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Spirulina: 1923g
• Canned Carrots with Liquids and Salt: 2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Spirulina or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Spirulina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	89.8% 117g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	73.8% 53.5g	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	20.2% 7.7g	103% 39g	38g per day for Men 19-50 years
Protein	203% 114g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.4% 57.7μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	506% 6.58mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.25mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	187% 2.43mg	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	43.3% 173μg	43.5% 174μg	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	19.2% 17.3mg	48.3% 43.5mg	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	63% 9.42mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 231mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	249% 2.24mg	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	671% 53.7mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	425% 9.8mg	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	30.2% 212mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	72% 2442mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	47% 1744g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spirulina vs Canned Carrots with Liquids and Salt:

• Raw Spirulina Seaweed has 10.3 times more Vitamin B1, 11.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 231 times more Vitamin A, 3.7 times more Vitamin B6, 2.5 times more Vitamin C, 1.7 times more Vitamin E and 4.4 times more Vitamin K than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Spirulina Seaweed as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spirulina vs Canned Carrots with Liquids and Salt:

• Raw Spirulina Seaweed has 5.1 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Calcium, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Sodium and 1.6 times more Zinc than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spirulina Seaweed has 2.5 times more Fat, 4.8 times more Saturated Fat, 4.6 times more Omega 3 and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Carbohydrate, 9.3 times more Sugars and 5.1 times more Fiber than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Raw Spirulina Seaweed as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.