Comparing Nutrients in 7 ounces Dried Spirulina VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Dried Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Energy	20% 575kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	20% 26g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	19% 7.14g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	204% 114g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.72mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	560% 7.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	13% 0.17mg	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	46.6% 187μg	5.46% 22μg	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	22.3% 20mg	40% 36mg	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	66% 9.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	24% 238mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	1345% 12mg	21% 0.19mg	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	707% 56.6mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	16.7% 0.38mg	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	33.5% 234mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	79.6% 2705mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	4.32% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spirulina VS Stewed Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Spirulina vs Stewed Tomatoes:

• 7 ounces of Dried Spirulina have 22 times more Vitamin B1, 45.9 times more Vitamin B2, 11.5 times more Vitamin B3, 13.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.5 times more Vitamin B9 than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 1.8 times more Vitamin C than Dried Spirulina Seaweed.
• Both Dried Spirulina and Stewed Tomatoes provide similar amounts of Vitamin A per seven ounces.
• Both Dried Spirulina Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spirulina vs Stewed Tomatoes:

• 7 ounces of Dried Spirulina have 4.6 times more Calcium, 64.2 times more Copper, 26.9 times more Iron, 13 times more Magnesium, 9.8 times more Manganese, 3.1 times more Phosphorus, 5.5 times more Potassium, 6 times more Selenium, 2.3 times more Sodium and 11.1 times more Zinc than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 17.2 times more Water than Dried Spirulina Seaweed.
• 7 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spirulina have 3.7 times more Energy, 2.9 times more Fat, 5.1 times more Saturated Fat, 21.7 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 2.1 times more Fiber and 29.3 times more Protein than Stewed Tomatoes.