Comparing Nutrients in 5 ounces Spirulina VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Spirulina	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.51% 0.086g	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	10% 13g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	7.64% 5.54g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	15% 8.4g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	151% 1355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	23.7% 0.31mg	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	1.4% 5.67μg	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	13.4% 12mg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	7.24% 0.065mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	8% 0.18mg	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	2.23% 15.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	6.24% 94mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Canned Carrot Juice per 5 oz

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

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

• 5 ounces of Spirulina have 2.4 times more Vitamin B1, 6.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Carrot Juice.
• While 5 oz of Canned Carrot Juice contain 318.7 times more Vitamin A, 6.4 times more Vitamin B6, 9.4 times more Vitamin C, 2.4 times more Vitamin E and 6.2 times more Vitamin K than Raw Spirulina Seaweed.
• 5 ounces of Spirulina have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Spirulina Seaweed as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spirulina vs Canned Carrot Juice:

• 5 ounces of Spirulina have 13 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese and 1.5 times more Sodium than Canned Carrot Juice.
• While 5 oz of Canned Carrot Juice contain 2 times more Calcium, 3.8 times more Phosphorus and 2.3 times more Potassium than Raw Spirulina Seaweed.
• Both Spirulina and Canned Carrot Juice contain similar levels of Water per five ounces.
• 5 ounces of Spirulina lack sufficient amounts of Calcium and Phosphorus
• Both Raw Spirulina Seaweed as well as Canned Carrot Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spirulina have 4.7 times more Omega 3 and 6.2 times more Protein than Canned Carrot Juice.
• While 5 oz of Canned Carrot Juice contain 3.8 times more Carbohydrate, 13 times more Sugars and 2 times more Fiber than Raw Spirulina Seaweed.
• 5 ounces of Spirulina provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Canned Carrot Juice provide inadequate amounts of Omega 3 and Protein
• Both Raw Spirulina Seaweed as well as Canned Carrot Juice provide inadequate amounts of Energy and Omega 6 in five ounces.