Comparing Nutrients in 300 calories Dried SpirulinaVS Oranges

Weight per 300 calories

Dried Spirulina

103g

Oranges

638g

Dried Spirulina has 6.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Dried Spirulina or Oranges?

Macros Ratio

Protein Fat Carbs

Dried Spirulina

58%

18%

24%

Oranges

91%

300 kcal ▼

Macro Nutrients

Dried Spirulinavs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.23%8g

Fat

0.79%0.77g

8 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.57%2.74g

Saturated Fat

0.3%0.096g

2.74 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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53.2%0.85g

Omega 3

2.8%0.045g

0.85 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.63%1.3g

Omega 6

0.68%0.11g

1.3 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.7g

Carbohydrate

57.7%75g

24.7 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.42%3.2g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.8%3.72g

Fiber

40.3%15.3g

3.72 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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106%59.5g

Protein

10.7%6g

59.5 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Spirulinavs Oranges

3.33%30μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

30 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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205%2.46mg

Vitamin B1

46.3%0.56mg

Thiamine

2.46 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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292%3.8mg

Vitamin B2

19.6%0.26mg

Riboflavin

3.8 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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83%13.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

13.3 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72%3.6mg

Vitamin B5

32%1.6mg

Pantothenic acid

3.6 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29%0.38mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.38 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.3%97μg

Vitamin B9

48%191μg

Folates and Folic Acid

97 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.6%10.4mg

Vitamin C

377%340mg

Ascorbic acid

10.4 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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34.5%5.17mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

5.17 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22%26.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

26.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Spirulinavs Oranges

12.4%124mg

Calcium

25.5%255mg

124 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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701%6.3mg

Copper

32%0.29mg

6.3 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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369%29.5mg

Iron

7.98%0.64mg

29.5 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%202mg

Magnesium

15%64mg

202 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85.5%1.97mg

Manganese

6.94%0.16mg

1.97 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.4%122mg

Phosphorus

12.8%89.4mg

122 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.5%1410mg

Potassium

34%1155mg

1410 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.5%7.45μg

Selenium

5.8%3.2μg

7.45 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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72.3%1084mg

Sodium

0%0mg

1084 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.07mg

Zinc

4.06%0.45mg

2.07 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.84g

Water

15%554g

4.84 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Spirulina vs Oranges:

Dried Spirulina Seaweed has 4.4 times more Vitamin B1, 14.9 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.3 times more Vitamin A, 2 times more Vitamin B9 and 32.5 times more Vitamin C than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Dried Spirulina Seaweed as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spirulina vs Oranges:

Dried Spirulina Seaweed has 22 times more Copper, 46.2 times more Iron, 3.2 times more Magnesium, 12.3 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium, 2.3 times more Selenium, more Sodium and 4.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium and 114.4 times more Water than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 300 calories:

Dried Spirulina Seaweed has 10.4 times more Fat, 28.6 times more Saturated Fat, 19.1 times more Omega 3, 11.3 times more Omega 6 and 9.9 times more Protein than Raw Oranges.
While Raw Oranges contain 3 times more Carbohydrate, 18.6 times more Sugars and 4.1 times more Fiber than Dried Spirulina Seaweed.
Both Dried Spirulina Seaweed and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Dried Spirulina Seaweed as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried SpirulinaVS Wakame SeaweedOrangesVS Wakame SeaweedDried SpirulinaVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Dried SpirulinaVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Spirulina or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: