Comparing Nutrients in 100 calories Wakame Seaweed VS Green Hot Chili Peppers

Weight per 100 calories

• Wakame Seaweed: 222g
• Green Hot Chili Peppers: 250g

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

Which food has more nutrients per 100 calories - Wakame Seaweed or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	18% 23.7g	130g per day for Men 19-50 years
Sugars	2% 1.44g	17.6% 12.8g	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	2.92% 1.1g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	12% 6.73g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	16.4% 148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.05% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.34% 0.004mg	53.5% 0.7mg	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	109% 436μg	14.4% 57.5μg	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	7.4% 6.67mg	674% 606mg	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	15% 2.22mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	29.8% 35.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	48.3% 0.44mg	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	60.6% 4.84mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	25.8% 0.59mg	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	25.4% 178mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	129% 1938mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	7.68% 0.84mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 10.2 times more Vitamin B5, 7.6 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.7 times more Vitamin A, 1.7 times more Vitamin B1, 156.4 times more Vitamin B6, 90.9 times more Vitamin C and 3 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 7.4 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium and 110.7 times more Sodium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 7.7 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Wakame Seaweed has 2.8 times more Fat and 1.3 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 11.7 times more Omega 6, 8.8 times more Sugars and 3.4 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.