Comparing Nutrients in 100 grams Baked Potatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	3.2% 93kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	51.4% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	4.28% 3.1g	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	0.47% 0.34g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	28% 0.36mg	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	7% 28μg	23.5% 94μg	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	10.7% 9.6mg	11.2% 10mg	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	0.27% 0.04mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	1.5% 15mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	678% 6.1mg	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	13.5% 1.08mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	9.52% 0.22mg	82.6% 1.9mg	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% 70mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Dried Spirulina per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potatoes versus 100 g of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potatoes vs Dried Spirulina:

• 100 g of Dried Spirulina Seaweed contain 29 times more Vitamin A, 37.2 times more Vitamin B1, 76.5 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 3.4 times more Vitamin B9, 125 times more Vitamin E and 12.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina provide similar amounts of Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potatoes vs Dried Spirulina:

• 100 grams of Baked Potatoes have 16 times more Water than Dried Spirulina.
• While 100 g of Dried Spirulina Seaweed contain 8 times more Calcium, 51.7 times more Copper, 26.4 times more Iron, 7 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 18 times more Selenium, 104.8 times more Sodium and 5.6 times more Zinc than Whole Baked Potatoes.
• 100 grams of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Spirulina Seaweed contain 3.1 times more Energy, 59.4 times more Fat, 77.9 times more Saturated Fat, 63.3 times more Omega 3, 29.2 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 23 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Dried Spirulina offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6