Comparing Nutrients in 7 ounces Spirulina VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Spirulina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	NA	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Spirulina vs Frozen Roasted Potatoes with Salt:

• Both Raw Spirulina Seaweed and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Raw Spirulina Seaweed as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Spirulina vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Spirulina have 5.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium and 3 times more Sodium than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spirulina have 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.9 times more Energy, 10.8 times more Carbohydrate and 6.5 times more Fiber than Raw Spirulina Seaweed.
• 7 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber