Comparing Nutrients in 14 ounces Wakame Seaweed VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	6.16% 179kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	9.57% 1.63g	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	11% 14.3g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	NA	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	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	87% 1.13mg	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	94% 377μg	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	127% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	59.5% 595mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	53% 0.48mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	45% 1.03mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	10% 341mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.6% 317g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Sprouted Radish Seeds per 14 oz

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

Lets compare vitamin content per 14 ounces of Wakame Seaweed vs Sprouted Radish Seeds:

• 14 ounces of Wakame Seaweed have 2.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Sprouted Radish Seeds.
• While 14 oz of Raw Sprouted Radish Seeds contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 142.5 times more Vitamin B6 and 9.6 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Sprouted Radish Seeds provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wakame Seaweed vs Sprouted Radish Seeds:

• 14 ounces of Wakame Seaweed have 2.9 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese and 145.3 times more Sodium than Sprouted Radish Seeds.
• While 14 oz of Raw Sprouted Radish Seeds contain 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Sprouted Radish Seeds contain similar levels of Water per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wakame Seaweed have 2.5 times more Carbohydrate than Sprouted Radish Seeds.
• While 14 oz of Raw Sprouted Radish Seeds contain 4 times more Fat, 5.9 times more Saturated Fat, 361 times more Omega 3, 41 times more Omega 6 and 1.3 times more Protein than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds provide inadequate amounts of Energy in 14 ounces.