Comparing Nutrients in 7 ounces Spirulina VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.37% 0.064g	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	37% 48g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	2.1% 0.79g	12% 4.56g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.65% 4.84g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	52.5% 0.68mg	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	5.95% 24μg	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	33.3% 30mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	73.6% 0.66mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	25% 0.58mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	26% 887mg	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	1.06% 16mg	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	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Microwaved Potatoes per 7 oz

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

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

• 7 ounces of Spirulina have 1.9 times more Vitamin B1 and 10.7 times more Vitamin B2 than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 16.8 times more Vitamin C than Raw Spirulina Seaweed.
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spirulina vs Microwaved Potatoes:

• 7 ounces of Spirulina have 1.8 times more Copper, 2.3 times more Iron, 12.3 times more Sodium and 1.3 times more Water than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 1.4 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Raw Spirulina Seaweed.
• 7 ounces of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spirulina have 4.2 times more Omega 3 and 2.4 times more Protein than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 4 times more Energy, 10 times more Carbohydrate and 5.8 times more Fiber than Raw Spirulina Seaweed.
• 7 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 7 ounces of Microwaved Potatoes provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 6 in seven ounces.