Comparing Nutrients in 14 ounces Baked White Potatoes VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Baked White Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	64.4% 83.7g	28% 36.3g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	5.22% 2g	38g per day for Men 19-50 years
Protein	15% 8.33g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	5.84% 198mg	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	1.85% 27.8mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	8.6% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Wakame Seaweed:

• Baked Whole White Potatoes have 105.5 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 18 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B5, 5.2 times more Vitamin B9, 25 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Wakame Seaweed have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Wakame Seaweed:

• Baked Whole White Potatoes have 10.9 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 15 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 4 times more Magnesium, 7.4 times more Manganese, 1.4 times more Selenium and 124.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Wakame Seaweed have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Sugars and 4.2 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.