Comparing Nutrients in 14 ounces Carrots VS Irishmoss Seaweed

Macros Ratio

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

Macro Nutrients

	Carrots	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.41% 0.13g	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	0.047% 0.008g	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	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	26% 19g	3.34% 2.42g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	368% 3314μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	21% 0.27mg	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	181% 722μg	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	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	17.5% 2.6mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	13% 131mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	65.7% 0.59mg	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	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	64% 1.47mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	70.4% 7.74mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.73% 323g	3700g per day for Men 19-50 years

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

• Raw Carrots have 139.2 times more Vitamin A, 4.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin C and 2.6 times more Vitamin K than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 8 times more Vitamin B2, 9.6 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Irishmoss Seaweed:

• Raw Carrots have 5.1 times more Potassium than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.2 times more Calcium, 3.3 times more Copper, 29.7 times more Iron, 12 times more Magnesium, 2.6 times more Manganese, 4.5 times more Phosphorus, 7 times more Selenium and 8.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Irishmoss Seaweed have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 7.8 times more Sugars and 2.2 times more Fiber than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Irishmoss Seaweed have similar amounts of Energy per 14 oz.
• Both Raw Carrots as well as Raw Irishmoss Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.