Comparing Nutrients in 5 ounces Baked Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	4.55% 132kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	26% 34g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	6.06% 4.4g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	39.7% 0.52mg	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	9.92% 39.7μg	33.3% 133μg	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	15% 13.6mg	16% 14.3mg	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	0.38% 0.057mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	961% 8.65mg	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	19% 1.53mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	117% 2.7mg	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	14% 99mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Dried Spirulina per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potatoes versus 5 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Dried Spirulina:

• 5 oz of Dried Spirulina Seaweed contain 29 times more Vitamin A, 37.2 times more Vitamin B1, 76.5 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 3.4 times more Vitamin B9, 125 times more Vitamin E and 12.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potatoes vs Dried Spirulina:

• 5 ounces of Baked Potatoes have 16 times more Water than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 8 times more Calcium, 51.7 times more Copper, 26.4 times more Iron, 7 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 18 times more Selenium, 104.8 times more Sodium and 5.6 times more Zinc than Whole Baked Potatoes.
• 5 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Spirulina Seaweed contain 3.1 times more Energy, 59.4 times more Fat, 77.9 times more Saturated Fat, 63.3 times more Omega 3, 29.2 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 23 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6