Comparing Nutrients in 14 ounces Wakame Seaweed VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Energy	6.16% 179kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.18% 1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	243% 316g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	213% 154g	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	5.22% 2g	246% 94g	38g per day for Men 19-50 years
Protein	21.5% 12g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	1510% 13586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	177% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	318% 4.13mg	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	194% 778μg	54.6% 218μg	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	13.2% 12mg	64.4% 58mg	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	144% 21.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Calcium	59.5% 595mg	84% 841mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	163% 1.47mg	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	108% 8.65mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	193% 4.43mg	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	45.4% 318mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	297% 10081mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	8.6% 317g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dry Carrot per 14 oz

Compare the macro and micronutrient content in 14 oz of Wakame Seaweed versus 14 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wakame Seaweed vs Dry Carrot:

• 14 ounces of Wakame Seaweed have 3.6 times more Vitamin B9 than Dry Carrot.
• While 14 oz of Dehydrated Carrot contain 190.2 times more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 520 times more Vitamin B6, 4.9 times more Vitamin C, 5.5 times more Vitamin E and 20.4 times more Vitamin K than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wakame Seaweed vs Dry Carrot:

• 14 ounces of Wakame Seaweed have 1.3 times more Manganese, 3.2 times more Sodium and 20 times more Water than Dry Carrot.
• While 14 oz of Dehydrated Carrot contain 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Phosphorus, 50.8 times more Potassium, 12.3 times more Selenium and 4.1 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dry Carrot contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dehydrated Carrot contain 7.6 times more Energy, 47.5 times more Omega 3, 63.5 times more Omega 6, 8.7 times more Carbohydrate, 59.7 times more Sugars, 47.2 times more Fiber and 2.7 times more Protein than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber