Comparing Nutrients in 100 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g
• Refrigerated Hash Brown Potatoes: 119g

Unprepared Refrigerated Hash Brown Potatoes have 2.7 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is average 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 Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 23g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	0.59% 0.43g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.2% 14.5g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	10.7% 6g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	17.6% 158μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.68% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	23.5% 0.31mg	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	NA	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	6.5% 5.83mg	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	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.4% 0.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	11.6% 116mg	0.71% 7.14mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	8.2% 0.074mg	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	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	5.4% 22.6mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	7.25% 0.17mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	NA	6.28% 3.45μg	55μg per day for Men 19-50 years
Sodium	113% 1697mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	7.8% 289g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6 times more Vitamin B1, 23.4 times more Vitamin B2, more Vitamin B12, 1.9 times more Vitamin C, more Vitamin D and 25.9 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.4 times more Vitamin B3 and 3.2 times more Vitamin B6 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 100 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 16.3 times more Calcium, 2.6 times more Copper, 45.6 times more Iron, 12 times more Magnesium, 13.7 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Potassium, 33.9 times more Sodium, 2.2 times more Zinc and 3.1 times more Water than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 100 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6.8 times more Fiber and 2.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy per 100 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.