Comparing Nutrients in 14 ounces Dried Agar Seaweed VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Dried Agar Seaweed	Valencia Oranges	Recommended Dietary Allowance
Energy	42% 1214kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	36.3% 47g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	NA	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	80.4% 30.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	44% 24.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	19.2% 0.25mg	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	575% 2302μg	38.7% 155μg	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	0% 0mg	214% 192mg	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Valencia Oranges	Recommended Dietary Allowance
Calcium	248% 2481mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	16.3% 0.15mg	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	1062% 85mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	728% 3056mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	3.97% 0.091mg	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	29.5% 206mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	131% 4465mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	NA	55μg per day for Men 19-50 years
Sodium	27% 405mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	9.26% 343g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 5.6 times more Vitamin B2, 12.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 8.7 times more Vitamin B1, 1.4 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Agar Seaweed vs Valencia Oranges:

• Dried Agar Seaweed has 15.6 times more Calcium, 16.5 times more Copper, 237.8 times more Iron, 77 times more Magnesium, 187 times more Manganese, 3.1 times more Phosphorus, 6.3 times more Potassium, more Sodium and 96.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.9 times more Water than Dried Agar Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Dried Agar Seaweed has 6.2 times more Energy, 6.8 times more Carbohydrate, 3.1 times more Fiber and 6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16 times more Omega 3 than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.