Comparing Nutrients in 14 ounces Dried Agar Seaweed VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Energy	42% 1214kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	19.6% 3.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	40% 51.8g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	44% 24.6g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	26.3% 0.34mg	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	11% 43.7μg	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	80.3% 72.2mg	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	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	248% 2481mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	42% 0.38mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	728% 3056mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	33.3% 0.77mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	131% 4465mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	8.65% 320g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 2.8 times more Vitamin B2, 11.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 52.7 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain more Vitamin A, 10.8 times more Vitamin B1, 5.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Agar Seaweed vs Stewed Tomatoes:

• Dried Agar Seaweed has 24 times more Calcium, 6.4 times more Copper, 20.2 times more Iron, 51.3 times more Magnesium, 22.3 times more Manganese, 1.4 times more Phosphorus, 4.6 times more Potassium, 6.2 times more Selenium and 32.2 times more Zinc than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 4.5 times more Sodium and 9.3 times more Water than Dried Agar Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Dried Agar Seaweed has 3.9 times more Energy, 6.2 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 8.9 times more Fat, 8.5 times more Saturated Fat, 38 times more Omega 3 and 209.8 times more Omega 6 than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.