Comparing Nutrients in 7 ounces Stewed Tomatoes VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Spirulina	64%	10%	26%

Macro Nutrients

	Stewed Tomatoes	Spirulina	Recommended Dietary Allowance
Energy	5.4% 157kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	8.88% 3.37g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.2% 0.067mg	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	5.46% 22μg	4.47% 18μg	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	40% 36mg	2% 1.8mg	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	NA	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Spirulina	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	132% 1.2mg	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	26.3% 2.1mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	16% 0.37mg	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	10.8% 75.4mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.32% 160g	4.86% 180g	3700g per day for Men 19-50 years

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

• Stewed Ripe Red Tomatoes have 11 times more Vitamin A, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 20.2 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.1 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Vitamin B3 per 7 oz.
• Both Stewed Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stewed Tomatoes vs Spirulina:

• Stewed Ripe Red Tomatoes have 2.2 times more Calcium, 3.5 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 4.6 times more Sodium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 6.3 times more Copper, 2.6 times more Iron and 1.3 times more Magnesium than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stewed Ripe Red Tomatoes have 3 times more Energy, 6.9 times more Fat, 3.9 times more Saturated Fat, 13.1 times more Omega 6, 5.4 times more Carbohydrate and 4.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Omega 3 per 7 oz.
• Both Stewed Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.