Comparing Nutrients in 14 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.24% 123kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	NA	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	NA	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	13% 7.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	111% 1.44mg	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	23% 91μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.92% 59.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.7% 2.66mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	47% 0.42mg	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	400% 32mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	39% 0.89mg	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	18% 127mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	139% 2088mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.6% 355g	5.42% 201g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Pan-fried Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.2 times more Vitamin B1, 3.8 times more Vitamin B2, more Vitamin B12, 1.3 times more Vitamin C and more Vitamin D than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.9 times more Vitamin B3, 12.1 times more Vitamin B6 and 2.5 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 14 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Pan-fried Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 3.6 times more Calcium, 10.9 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 6.8 times more Sodium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.8 times more Copper, 3.8 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparison of macro-nutrients per 14 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.3 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7.8 times more Energy, 60.6 times more Fat, 16.1 times more Saturated Fat, 6 times more Carbohydrate and 1.7 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Glucose and Sucrose in 14 oz.