Comparing Nutrients in 100 calories Baked White Potatoes VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 100 calories

• Baked White Potatoes: 109g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g

Baked White Potatoes have 3 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has average 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 - Baked White Potatoes or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Baked White Potatoes	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	0.17% 0.16g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	14% 18g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	17.6% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	1.1% 11mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	8.7% 0.7mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.2% 82g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Baked Whole White Potatoes have 2.4 times more Vitamin B6 and 1.2 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 145.4 times more Vitamin A, 3.7 times more Vitamin B1, 13.1 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 49.7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 10.7 times more Calcium, 1.4 times more Copper, 37.4 times more Iron, 9.2 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 223 times more Sodium, 2.6 times more Zinc and 3.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 6.4 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.