Comparing Nutrients in 5 ounces Spirulina VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	7% 1.2g	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	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	9.38% 0.12mg	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	3.9% 15.6μg	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	28.7% 25.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	15% 0.13mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	12% 0.27mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	43% 645mg	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	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Stewed Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Spirulina vs Stewed Tomatoes:

• 5 ounces of Spirulina have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Stewed Tomatoes.
• While 5 oz of Stewed Ripe Red Tomatoes contain 11 times more Vitamin A, 2.5 times more Vitamin B6 and 20.2 times more Vitamin C than Raw Spirulina Seaweed.
• Both Spirulina and Stewed Tomatoes provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Spirulina have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spirulina Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spirulina vs Stewed Tomatoes:

• 5 ounces of Spirulina have 6.3 times more Copper, 2.6 times more Iron and 1.3 times more Magnesium than Stewed Tomatoes.
• While 5 oz of Stewed Ripe Red Tomatoes contain 2.2 times more Calcium, 3.5 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 4.6 times more Sodium than Raw Spirulina Seaweed.
• Both Spirulina and Stewed Tomatoes contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus and Selenium
• Both Raw Spirulina Seaweed as well as Stewed Ripe Red Tomatoes lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spirulina have 3 times more Protein than Stewed Tomatoes.
• While 5 oz of Stewed Ripe Red Tomatoes contain 3 times more Energy, 6.9 times more Fat, 13.1 times more Omega 6, 5.4 times more Carbohydrate and 4.3 times more Fiber than Raw Spirulina Seaweed.
• Both Spirulina and Stewed Tomatoes offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Spirulina provide inadequate amounts of Energy, Omega 6, Carbohydrate and Fiber