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

Weight per 100 calories

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

Raw Navel 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 Navel Oranges?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Navel 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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	12.4% 0.16mg	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	17.3% 69.4μg	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	134% 121mg	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	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 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.
• While Raw Navel Oranges contain 1.7 times more Vitamin B6 and 10.7 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Navel Oranges have similar amounts of Vitamin B9 per 100 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 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:

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