Comparing Nutrients in 14 ounces Wakame Seaweed VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Wakame Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.16% 179kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	6.75% 1.15g	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	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	34.5% 13g	38g per day for Men 19-50 years
Protein	21.5% 12g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	25.6% 0.33mg	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	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	13.2% 12mg	10% 9.13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	59.5% 595mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	36% 0.33mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	29% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	22.4% 762mg	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	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.6% 317g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Cooked Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Wakame Seaweed vs Cooked Frozen Carrots:

• 14 ounces of Wakame Seaweed have 2 times more Vitamin B1, 6.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 17.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 47 times more Vitamin A, 42 times more Vitamin B6 and 2.6 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wakame Seaweed vs Cooked Frozen Carrots:

• 14 ounces of Wakame Seaweed have 4.3 times more Calcium, 3.5 times more Copper, 4.1 times more Iron, 9.7 times more Magnesium, 8.4 times more Manganese, 2.6 times more Phosphorus and 14.8 times more Sodium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wakame Seaweed have 5.2 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 22 times more Omega 3, 6.3 times more Sugars and 6.6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Wakame Seaweed as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 14 ounces.