Comparing Nutrients in 7 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	1.78% 51.6kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	32.3% 42g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	47.5% 0.62mg	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	4.47% 18μg	14% 55.6μg	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	2% 1.8mg	21% 19mg	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	6.5% 0.97mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Baked Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	26% 0.23mg	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	69.2% 5.54mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	19% 0.43mg	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	3.1% 22mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Baked Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Spirulina vs Baked Potatoes:

• 7 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 7 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 seven ounces.
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Spirulina vs Baked Potatoes:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spirulina have 3.2 times more Omega 3 and 2.4 times more Protein than Baked Potatoes.
• While 7 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.
• 7 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 7 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 seven ounces.