Comparing Nutrients in 100 grams Baked Red Potatoes VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Spirulina	64%	10%	26%

Macro Nutrients

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Energy	3% 87kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.41% 0.3g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	2.6% 0.034mg	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	6.75% 27μg	2.25% 9μg	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	14% 12.6mg	1% 0.9mg	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	0.53% 0.08mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Spirulina	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	66.3% 0.6mg	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	8.75% 0.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	8.1% 0.19mg	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	10.3% 72mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	6.53% 98mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.45% 91g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B3, 6.2 times more Vitamin B6, 3 times more Vitamin B9 and 14 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 3.1 times more Vitamin B1, 6.8 times more Vitamin B2 and 6.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Spirulina Seaweed have similar amounts of Vitamin B5 and Vitamin K per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Baked Whole Red Potatoes have 1.5 times more Magnesium, 6.5 times more Phosphorus, 4.3 times more Potassium and 2 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 1.3 times more Calcium, 3.4 times more Copper, 4 times more Iron and 8.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Spirulina Seaweed have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 3.3 times more Energy, 8.1 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.8 times more Omega 3 and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.