Comparing Nutrients in 7 ounces Fresh Orange juice VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Fresh Orange juice	Dried Spirulina	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	8.5% 6.15g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	55.6% 0.72mg	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	15% 59.5μg	46.6% 187μg	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	110% 99mg	22.3% 20mg	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	0.53% 0.079mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.2% 22mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	1345% 12mg	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	4.96% 0.4mg	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	164% 3.77mg	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	4.8% 33.7mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dried Spirulina per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Dried Spirulina:

• 7 ounces of Fresh Orange juice have 5 times more Vitamin C than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 2.9 times more Vitamin A, 26.4 times more Vitamin B1, 122.3 times more Vitamin B2, 32.1 times more Vitamin B3, 18.3 times more Vitamin B5, 9.1 times more Vitamin B6, 3.1 times more Vitamin B9, 125 times more Vitamin E and 255 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Dried Spirulina:

• 7 ounces of Fresh Orange juice have 18.9 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 10.9 times more Calcium, 138.6 times more Copper, 142.5 times more Iron, 17.7 times more Magnesium, 135.7 times more Manganese, 6.9 times more Phosphorus, 6.8 times more Potassium, 72 times more Selenium, 1048 times more Sodium and 40 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.7 times more Sugars than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 6.4 times more Energy, 38.6 times more Fat, 110.4 times more Saturated Fat, 74.8 times more Omega 3, 43.2 times more Omega 6, 2.3 times more Carbohydrate, 18 times more Fiber and 82.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein