Comparing Nutrients in 14 ounces Wakame Seaweed VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Wakame Seaweed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	12% 345kcal	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	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	5.22% 2g	19% 7.14g	38g per day for Men 19-50 years
Protein	21.5% 12g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	59.5% 595mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	231% 3461mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.6% 317g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wakame Seaweed vs Baked Red Potatoes:

• Raw Wakame Seaweed has 18 times more Vitamin A, 4.6 times more Vitamin B2, 2 times more Vitamin B5, 7.3 times more Vitamin B9, 12.5 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 106 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Wakame Seaweed as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wakame Seaweed vs Baked Red Potatoes:

• Raw Wakame Seaweed has 16.7 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 8.1 times more Manganese and 72.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.9 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Baked Whole Red Potatoes have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Wakame Seaweed has 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 2.1 times more Carbohydrate, 2.2 times more Sugars and 3.6 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.