Comparing Nutrients in 500 calories Spirulina VS Valencia Oranges

Weight per 500 calories

• Spirulina: 1923g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Raw Spirulina Seaweed, which is low in comparison to other foods. Spirulina having very low energy density.

Which food has more nutrients per 500 calories - Spirulina or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Spirulina	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	NA	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	67% 25.5g	38g per day for Men 19-50 years
Protein	203% 114g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.4% 57.7μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	506% 6.58mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.25mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Valencia Oranges	Recommended Dietary Allowance
Calcium	23% 231mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	42% 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	671% 53.7mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	72% 2442mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	NA	55μg per day for Men 19-50 years
Sodium	126% 1885mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	47% 1744g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spirulina vs Valencia Oranges:

• Raw Spirulina Seaweed has 4.8 times more Vitamin B1, 16.1 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin A, 2.3 times more Vitamin B9 and 28.6 times more Vitamin C than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Spirulina Seaweed as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spirulina vs Valencia Oranges:

• Raw Spirulina Seaweed has 30.4 times more Copper, 58.4 times more Iron, 3.6 times more Magnesium, 15.2 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, more Sodium, 6.3 times more Zinc and 2 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Calcium than Raw Spirulina Seaweed.

Comparison of macro-nutrients per 500 calories:

• Raw Spirulina Seaweed has 2.5 times more Fat, 7.3 times more Saturated Fat, 4.9 times more Omega 3, 2.7 times more Omega 6 and 10.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Carbohydrate and 3.3 times more Fiber than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Spirulina Seaweed as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.