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

Weight per 100 calories

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

Raw Valencia Oranges have 1.6 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is low in comparison to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	38.2% 14.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10.7% 6g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	17.6% 158μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	9.9% 0.13mg	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	18.5% 74μg	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36.3% 0.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.5% 11.3mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.06% 48.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Calcium	11.6% 116mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	8.4% 0.076mg	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	325% 26mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	2.04% 0.047mg	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	14.7% 103mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	113% 1697mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	7.8% 289g	4.76% 176g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6.5 times more Vitamin A, 7.5 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B6 and 8.8 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Calcium, 2.6 times more Copper, 141.7 times more Iron, 13.3 times more Magnesium, 48.8 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium, more Sodium, 8.2 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.