Comparing Nutrients in 14 ounces Carrots VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Carrots	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	247% 321g	130g per day for Men 19-50 years
Sugars	26% 19g	16.3% 11.8g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	575% 2302μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	13% 131mg	248% 2481mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	1062% 85mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	728% 3056mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	742% 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	20% 139mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	131% 4465mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	209% 23mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Dried Agar Seaweed:

• Raw Carrots have more Vitamin A, 6.6 times more Vitamin B1, 4.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Vitamin B2, 11.1 times more Vitamin B5, 2.2 times more Vitamin B6, 30.5 times more Vitamin B9, 7.6 times more Vitamin E and 1.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Dried Agar Seaweed:

• Raw Carrots have 10.2 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 18.9 times more Calcium, 13.6 times more Copper, 71.3 times more Iron, 64.2 times more Magnesium, 30.1 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 74 times more Selenium, 1.5 times more Sodium and 24.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.6 times more Sugars than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 7.5 times more Energy, 8.4 times more Carbohydrate, 2.8 times more Fiber and 6.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.