Comparing Nutrients in 14 ounces Boiled Carrots VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Boiled Carrots	Wakame Seaweed	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	28% 36.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.56% 2.58g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.4% 3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	376% 3382μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	0.61% 0.008mg	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	14% 55.6μg	194% 778μg	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	16% 14.3mg	13.2% 12mg	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	27.3% 4.1mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Wakame Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	125% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	242% 5.56mg	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	17% 119mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.6% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Wakame Seaweed:

• Boiled and Drained Carrots have 47.3 times more Vitamin A, 76.5 times more Vitamin B6 and 2.6 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 5.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B5 and 14 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Wakame Seaweed have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Wakame Seaweed:

• Boiled and Drained Carrots have 4.7 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 5 times more Calcium, 16.7 times more Copper, 6.4 times more Iron, 10.7 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 15 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Wakame Seaweed have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 5.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.3 times more Energy and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Wakame Seaweed have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.