Comparing Nutrients in 14 ounces Frozen Carrots VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Frozen Carrots	Wakame Seaweed	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	28% 36.3g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	313% 2818μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Wakame Seaweed	Recommended Dietary Allowance
Calcium	14.3% 143mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	125% 1.13mg	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	22% 1.75mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.6% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Wakame Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Carrots have 39.4 times more Vitamin A, 47.5 times more Vitamin B6 and 3.3 times more Vitamin K than Wakame Seaweed.
• While 14 oz of Raw Wakame Seaweed contain 1.4 times more Vitamin B1, 6.2 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, 19.6 times more Vitamin B9 and 1.8 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Wakame Seaweed provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Frozen Carrots, Unprepared as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Carrots have 4.7 times more Potassium than Wakame Seaweed.
• While 14 oz of Raw Wakame Seaweed contain 4.2 times more Calcium, 3.8 times more Copper, 5 times more Iron, 8.9 times more Magnesium, 8.2 times more Manganese, 2.4 times more Phosphorus and 12.8 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Wakame Seaweed contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Frozen Carrots, Unprepared as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 7.3 times more Sugars and 6.6 times more Fiber than Wakame Seaweed.
• While 14 oz of Raw Wakame Seaweed contain 3.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Wakame Seaweed offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• 14 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.