A tool to help you calculate your daily needs!

We all know it’s important to consume enough nutrients to prevent getting sick at the first place. After all, no one would like to visit doctors often and pay for the outrageous medical expenses and various health insurance. However, there are just so many vitamins and supplements around market that you are also utterly confused how much dietary supplement that you should take.

Ever wonder if your current diet satisfies your daily needs? Here is a handy tool called Daily Needs Calculator that allows you to calculate the amount of nutrient you need based on age, weight, height, and life style. It will calculate for you how much calories you metabolize daily yourself and how much you burn from exercising!

I enter a hypothetical person’s body index and here is what I find:

A 45 year old man, 5ft 11in/180cm tall, 80.0 kg/176.4 lb. Live a somewhat active lifestyle, and exercise for about 30 minutes of running, 6 mph (10 min/mile) daily. He would require the following nutrients:  

NutrientRecommended minimumUnit
Total Carbohydrate130.0G
Dietary Fiber38.0G
Linoleic Acid17000.0Mg
Alpha-linolenic Acid1600.0Mg
Protein64G
Vitamins
Vitamin A3000IU
Vitamin C90Mg
Vitamin D200IU
Vitamin E15Mg
Vitamin K120Mcg
Thiamin1.2Mg
Riboflavin1.3Mg
Niacin16.0Mg
Vitamin B61.3Mg
Folate400.0Mcg
Vitamin B122.4Mcg
Pantothenic Acid5.0Mg
Biotin30Mcg
Choline550mg
Minerals
Calcium1000Mg
Chromium35Mcg
Copper0.9Mg
Fluoride4.0Mg
Iodine150.0Mcg
Iron8.0Mg
Magnesium420.0Mg
Manganese2.3Mg
Molybdenum45.0Mcg
Phosphorus700.0Mg
Selenium55.0Mcg
Zinc11.0Mg

 

With all the nutrients needed, have you wondered how much and what food you need to take to reach a balance diet? Take a moment to think what food do you commonly have, and will they reach the required nutrients?

 

Now let’s take a look at what’s inside spirulina and chlorella: 

Nutrient

/100 g Spirulina

/100 g ChlorellaUnit
Total Carbohydrate16.516G
Dietary Fiber0.910G
Linoleic Acid1.37840Mg
Alpha-linolenic Acid0.04270Mg
Protein7160G
Fat7.812
Vitamins
Vitamin A06.53IU
Vitamin C039Mg
Vitamin D010,883IU
Vitamin E0.0195.7Mg
Vitamin K01,560Mcg
Thiamin (Vit B1)0.00551.9Mg
Riboflavin (Vit B2)0.0044.6Mg
Niacin (Vit B3)020Mg
Vitamin B60.00031.4Mg
Folate0.000051.7Mcg
Vitamin B120.0002

350

Mcg
Pantothenic Acid (B5)00Mg
Biotin0.000040Mcg
Choline00mg
Minerals
Calcium0.1315341Mg
Chromium00Mcg
Copper00Mg
Fluoride00Mg
Iodine00Mcg
Iron0.058225Mg
Magnesium0.1915337Mg
Manganese0.00255.7Mg
Molybdenum00Mcg
Phosphorus0.89420Mg
Selenium07Mcg
Zinc0.00394.1Mg
Amino Acids
EssentialTMTC[1]TMTCG
Non-essentialsTMTCTMTCG
Phytopigments
xanthophylils0.080G
carotenoids0.230mg
74% beta carotene0.170G
25% zeaxanthin0.060G
1% Lutein0.00263mg
chlorephyll a1.172.5G
phycocyanin10.000G

[1] TMTC = too many to count

I’ve highlighted key ingredients in chlorella and spirulina in blue font. As you can see, chlorella or spirulina alone contains pretty much all the nutrients you need to keep you diet balance!

Nutrient in a gram of spirulina is equivalent to:

  • Vitamin A = 28 bottles of milk or 20 eggs
  • Vitamin B1 = 16 small Pomfret or 7 giant tiger prawn
  • Vitamin B2 = 4 yams or 2 carrots
  • Vitamin B6 = 7 grapes or 4 asparagus
  • Vitamin B12 = 2 eels, or 240g cheese
  • Niacin(Vitamin B3) = 7.5 lemons, or 1.5 tomatos
  • Vitamin E = 20 oysters or 4 hams
  • Calcium = 5 bowls of rice or 3 peppers
  • Iron = 3 spinach or 4 cabbages
  • Magnesium = 2 celery or 63 g of liver

Nutrient in a gram of chlorella is equivalent to:

  • Protein = 20 times of milk
  • Vitamin B2 = 300 times of milk
  • Iron = 80 times of spinach
  • Chlorophyll a = 5 times of spinach
  • Calcium = 120 times of banana
  • Dietary fiber = 2 times of oat meal
  • Beta-carotene = 1.5 times of carrots
  • B12 is far more than any vegetables & fruits combined

This is the exact reason why people call those two food as whole food as well as superfood. There is simply no other food in the world contain this dense amount of nutrient, at a nutrient profile similar to what we need daily.

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We all know it’s important to consume enough nutrients to prevent getting sick at the first place. After all, no one would like to visit doctors often and pay for the outrageous medical expenses and various health insurance. However, there are just so many vitamins and supplements around market that you are also utterly confused how much dietary supplement that you should take. Ever wonder if your current diet satisfies your daily needs? Here is a handy tool called Daily Needs Calculator that allows you to calculate the amount of nutrient you need based on age, weight, height, and life style.…

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