Comparing Nutrients in 100 calories Canned Carrot Juice VS Dried Agar Seaweed

Weight per 100 calories

• Canned Carrot Juice: 250g
• Dried Agar Seaweed: 32.7g

Dried Agar Seaweed has 7.7 times more energy per unit of mass than Canned Carrot Juice, which is high in comparison to other foods. Canned Carrot Juice having low energy density.

Which food has more nutrients per 100 calories - Canned Carrot Juice or Dried Agar Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Carrot Juice	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.02% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.78g	1.34% 0.97g	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	5.26% 2g	6.62% 2.5g	38g per day for Men 19-50 years
Protein	4.24% 2.38g	3.62% 2.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	266% 2390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.27% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.97mg	0.41% 0.066mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	7.6% 0.099mg	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	2.5% 10μg	47.4% 190μg	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	23.6% 21.3mg	0% 0mg	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	19.3% 2.9mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.3% 38.8μg	6.64% 7.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	6% 60mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	22% 0.2mg	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	14.4% 1.15mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	61% 1.4mg	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	15% 105mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	11% 368mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	6% 222g	0.077% 2.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrot Juice vs Dried Agar Seaweed:

• Canned Carrot Juice has more Vitamin A, 70.4 times more Vitamin B1, 1.9 times more Vitamin B2, 14.6 times more Vitamin B3, 5.5 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.7 times more Vitamin B5 and 19 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrot Juice vs Dried Agar Seaweed:

• Canned Carrot Juice has 6.2 times more Phosphorus, 2 times more Potassium, 5 times more Sodium and 78.3 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.4 times more Calcium, 1.7 times more Copper, 6.1 times more Iron, 7.2 times more Magnesium, 4.3 times more Manganese, 1.6 times more Selenium and 4.2 times more Zinc than Canned Carrot Juice.

Comparison of macro-nutrients per 100 calories:

• Canned Carrot Juice has 68.9 times more Omega 3 and 10.1 times more Sugars than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.3 times more Fiber than Canned Carrot Juice.
• Both Canned Carrot Juice and Dried Agar Seaweed have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Carrot Juice as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.