Comparing Nutrients in 5 ounces Spirulina VS 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	1.27% 37kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.36% 0.061g	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	23% 30g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	15% 8.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	34% 0.44mg	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	9.92% 39.7μg	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	15% 13.6mg	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	4.63% 0.69mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	18.6% 0.17mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	13.5% 0.31mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.47% 129g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Baked Potatoes per 5 oz

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

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

• 5 ounces of Spirulina have 3.5 times more Vitamin B1, 7.1 times more Vitamin B2, 12.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 9.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 10.7 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Spirulina have insufficient amounts of Vitamin C
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Spirulina vs Baked Potatoes:

• 5 ounces of Spirulina have 5.1 times more Copper, 2.6 times more Iron, 9.8 times more Sodium and 1.2 times more Water than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 1.5 times more Magnesium, 6.4 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Baked Potatoes contain similar levels of Manganese per five ounces.
• 5 ounces of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spirulina Seaweed as well as Whole Baked Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spirulina have 3.2 times more Omega 3 and 2.4 times more Protein than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 3.6 times more Energy, 8.7 times more Carbohydrate and 5.5 times more Fiber than Raw Spirulina Seaweed.
• 5 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 5 ounces 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 five ounces.