Comparing Nutrients in 5 ounces Dried Spirulina VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dried Spirulina	Boiled Carrots	Recommended Dietary Allowance
Energy	14% 411kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	145% 81.5g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	16.7% 0.22mg	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	33.3% 133μg	4.96% 20μg	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	16% 14.3mg	5.67% 5.1mg	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	47.2% 7.1mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	505% 40.4mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	9.55% 0.22mg	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	24% 167mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Spirulina vs Boiled Carrots:

• Dried Spirulina Seaweed has 36.1 times more Vitamin B1, 83.4 times more Vitamin B2, 19.9 times more Vitamin B3, 15 times more Vitamin B5, 2.4 times more Vitamin B6, 6.7 times more Vitamin B9, 2.8 times more Vitamin C, 4.9 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29.4 times more Vitamin A than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Spirulina vs Boiled Carrots:

• Dried Spirulina Seaweed has 4 times more Calcium, 358.8 times more Copper, 83.8 times more Iron, 19.5 times more Magnesium, 12.3 times more Manganese, 3.9 times more Phosphorus, 5.8 times more Potassium, 10.3 times more Selenium, 18.1 times more Sodium and 10 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 5 ounces:

• Dried Spirulina Seaweed has 8.3 times more Energy, 42.9 times more Fat, 88.3 times more Saturated Fat, 823 times more Omega 3, 14.4 times more Omega 6, 2.9 times more Carbohydrate and 75.6 times more Protein than Boiled and Drained Carrots.
• Both Dried Spirulina Seaweed and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 5 oz.
• Both Dried Spirulina Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.