Comparing Nutrients in 14 ounces Oranges VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Oranges	Kelp Seaweed	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	51% 37g	3.3% 2.4g	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	25% 9.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	179% 714μg	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	235% 211mg	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	4.76% 0.71mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Kelp Seaweed	Recommended Dietary Allowance
Calcium	16% 159mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	57.3% 0.52mg	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	4.96% 0.4mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	34.5% 0.79mg	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	7.94% 55.6mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.75% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Kelp Seaweed:

• Raw Oranges have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 30 times more Vitamin B6 and 17.7 times more Vitamin C than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5, 6 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Kelp Seaweed:

• Raw Oranges have 2 times more Potassium than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 4.2 times more Calcium, 2.9 times more Copper, 28.5 times more Iron, 12.1 times more Magnesium, 8 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, more Sodium and 17.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Kelp Seaweed have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.2 times more Carbohydrate, 15.6 times more Sugars and 1.8 times more Fiber than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 1.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Kelp Seaweed have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.