Comparing Nutrients in 7 ounces Baked Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	6.36% 185kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	32.3% 42g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	14% 55.6μg	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	21% 19mg	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	3.3% 3.97μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	26.8% 2.14mg	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	20% 139mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4% 149g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Dried Spirulina per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potatoes 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 Baked Potatoes vs Dried Spirulina:

• 7 oz of Dried Spirulina Seaweed contain 29 times more Vitamin A, 37.2 times more Vitamin B1, 76.5 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 3.4 times more Vitamin B9, 125 times more Vitamin E and 12.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potatoes vs Dried Spirulina:

• 7 ounces of Baked Potatoes have 16 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 8 times more Calcium, 51.7 times more Copper, 26.4 times more Iron, 7 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 18 times more Selenium, 104.8 times more Sodium and 5.6 times more Zinc than Whole Baked Potatoes.
• 7 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spirulina Seaweed contain 3.1 times more Energy, 59.4 times more Fat, 77.9 times more Saturated Fat, 63.3 times more Omega 3, 29.2 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 23 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6