Comparing Nutrients in 14 ounces Laver Seaweed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Laver Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	84% 109g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	1.6% 1.15g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	24% 9.13g	38g per day for Men 19-50 years
Protein	41% 23g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	115% 1032μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.83mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	52.5% 0.68mg	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	145% 579μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	52% 47mg	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	26.5% 3.97mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	64% 0.58mg	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	89.3% 7.14mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	37.8% 0.87mg	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	33% 230mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.12% 337g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Laver Seaweed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Laver Seaweed has more Vitamin A, 14.4 times more Vitamin B2, 6.6 times more Vitamin B9, 3.3 times more Vitamin C, 10 times more Vitamin E and 1.7 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B3 than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Laver Seaweed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Laver Seaweed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Laver Seaweed has 5.4 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 4.5 times more Manganese, 7 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 14 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 8.1 times more Sodium than Raw Laver Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Raw Laver Seaweed has 2.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Energy, 18.3 times more Fat, 17.7 times more Saturated Fat, 18 times more Omega 3, 70.8 times more Omega 6, 5.4 times more Carbohydrate and 7.7 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.