Comparing Nutrients in 100 calories Irishmoss Seaweed VS Carrots

Weight per 100 calories

• Irishmoss Seaweed: 204g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Irishmoss Seaweed or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Irishmoss Seaweed	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18% 23.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	7% 2.65g	18% 6.83g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Carrots	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.55% 0.031mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 371μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.8% 6.12mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.78mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Carrots	Recommended Dietary Allowance
Calcium	14.7% 147mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	227% 18mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	15% 0.35mg	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	45.8% 320mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	9.1% 137mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	4.5% 166g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Irishmoss Seaweed vs Carrots:

• Raw Irishmoss Seaweed have 6.7 times more Vitamin B2 and 8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 166.3 times more Vitamin A, 5.3 times more Vitamin B1, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin C and 3.2 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Carrots have similar amounts of Vitamin E per 100 kcal.
• Both Raw Irishmoss Seaweed as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Irishmoss Seaweed vs Carrots:

• Raw Irishmoss Seaweed have 1.8 times more Calcium, 2.8 times more Copper, 24.8 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 5.9 times more Selenium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.1 times more Potassium and 1.3 times more Water than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Carrots have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Irishmoss Seaweed have 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 59.8 times more Omega 6, 9.3 times more Sugars and 2.6 times more Fiber than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Irishmoss Seaweed as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.