Comparing Nutrients in 5 ounces Spirulina VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Spirulina	Dry Carrot	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.64% 3.43g	86.8% 113g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	76% 55g	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	1.5% 0.57g	88% 33.5g	38g per day for Men 19-50 years
Protein	15% 8.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	113% 1.47mg	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	3.2% 12.8μg	19.5% 78μg	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	1.4% 1.28mg	23% 20.7mg	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	4.63% 0.69mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Dry Carrot	Recommended Dietary Allowance
Calcium	1.7% 17mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	58.3% 0.52mg	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	49.4% 3.95mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	68.8% 1.6mg	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	2.23% 15.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Dry Carrot per 5 oz

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

Lets compare vitamin content per 5 ounces of Spirulina vs Dry Carrot:

• 5 oz of Dehydrated Carrot contain 1141 times more Vitamin A, 2.4 times more Vitamin B1, 5.5 times more Vitamin B3, 4.5 times more Vitamin B5, 30.6 times more Vitamin B6, 6.1 times more Vitamin B9, 16.2 times more Vitamin C, 11.1 times more Vitamin E and 43.2 times more Vitamin K than Raw Spirulina Seaweed.
• Both Spirulina and Dry Carrot provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Spirulina have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spirulina Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spirulina vs Dry Carrot:

• 5 ounces of Spirulina have 1.6 times more Copper and 22.7 times more Water than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 17.7 times more Calcium, 1.4 times more Iron, 6.2 times more Magnesium, 6 times more Manganese, 31.5 times more Phosphorus, 20 times more Potassium, 12.3 times more Selenium, 2.8 times more Sodium and 7.9 times more Zinc than Raw Spirulina Seaweed.
• 5 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Carrot contain 13.1 times more Energy, 2.3 times more Omega 3, 9.9 times more Omega 6, 32.9 times more Carbohydrate, 129.4 times more Sugars, 59 times more Fiber and 1.4 times more Protein than Raw Spirulina Seaweed.
• 5 ounces of Spirulina provide inadequate amounts of Energy, Omega 6, Carbohydrate and Fiber