Comparing Nutrients in 500 calories Spirulina VS Baked Potatoes

Weight per 500 calories

• Spirulina: 1923g
• Baked Potatoes: 538g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	4.37% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.36% 0.23g	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	87.5% 114g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	8.75% 6.34g	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	2.52% 1.83g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	NA	% 2.15g	g per day for Men 19-50 years
Fiber	20.2% 7.7g	31% 12g	38g per day for Men 19-50 years
Protein	203% 114g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	6.4% 57.7μg	0.6% 5.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	506% 6.58mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.25mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	129% 1.67mg	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	37.6% 151μg	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	57.3% 51.6mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	8.96% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	23% 231mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	70.5% 0.63mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	51% 1.18mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	72% 2442mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	3.9% 2.15μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	3.6% 53.8mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	47% 1744g	11% 403g	3700g per day for Men 19-50 years

Spirulina VS Baked Potatoes Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Spirulina vs Baked Potatoes:

• 500 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 500 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 500 calories.
• 500 calories of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spirulina have 11.6 times more Omega 3 and 8.5 times more Protein than Baked Potatoes.
• While 500 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 500 calories.
• 500 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 500 calories.