Comparing Nutrients in 14 ounces Wakame Seaweed VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Energy	6.16% 179kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.42% 0.24g	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	28.3% 37g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	21.4% 15.5g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.5% 12g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	422% 3794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	66.3% 0.86mg	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	3.97% 16μg	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	37.5% 33.7mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	59.5% 595mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	20.3% 0.18mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	22.4% 0.52mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.6% 317g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Canned Carrot Juice per 14 oz

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

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

• 14 ounces of Wakame Seaweed have 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 49 times more Vitamin B9 than Canned Carrot Juice.
• While 14 oz of Canned Carrot Juice contain 53.1 times more Vitamin A, 1.5 times more Vitamin B1, 108.5 times more Vitamin B6, 2.8 times more Vitamin C and 2.9 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 14 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Wakame Seaweed as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wakame Seaweed vs Canned Carrot Juice:

• 14 ounces of Wakame Seaweed have 6.3 times more Calcium, 6.2 times more Copper, 4.7 times more Iron, 7.6 times more Magnesium, 10.8 times more Manganese, 1.9 times more Phosphorus, 13.2 times more Sodium and 2.1 times more Zinc than Canned Carrot Juice.
• While 14 oz of Canned Carrot Juice contain 5.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice contain similar levels of Water per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• 14 ounces of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Raw Wakame Seaweed as well as Canned Carrot Juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wakame Seaweed have 3.2 times more Protein than Canned Carrot Juice.
• While 14 oz of Canned Carrot Juice contain 6 times more Sugars and 1.6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• 14 ounces of Canned Carrot Juice provide inadequate amounts of Protein
• Both Raw Wakame Seaweed as well as Canned Carrot Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.