Comparing Nutrients in 100 calories Navel Oranges VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 100 calories

• Navel Oranges: 204g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g

Navel Oranges have 1.6 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has low energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 100 calories - Navel Oranges or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Navel Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	14% 18g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	17.6% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	7.44% 0.097mg	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	17.3% 69.4μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	12.5% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.06% 48.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	21.5% 0.19mg	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	3.3% 0.27mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	100% 2.3mg	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	6.7% 47mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	4.74% 175g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navel Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Raw Navel Oranges have 1.7 times more Vitamin B6 and 10.7 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 6.5 times more Vitamin A, 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12, more Vitamin D and 7.1 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.3 times more Calcium, 2.4 times more Copper, 98.1 times more Iron, 12.1 times more Magnesium, 38.7 times more Manganese, 2.2 times more Phosphorus, 3.4 times more Potassium, 831.4 times more Sodium, 6.1 times more Zinc and 1.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Navel Oranges have 1.4 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 3.2 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 100 kcal.
• Both Raw Navel Oranges as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.