Comparing Nutrients in 14 ounces Wakame Seaweed VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Shallots	13%	1%	86%

Macro Nutrients

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Energy	6.16% 179kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.86% 0.15g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	43% 31.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	105% 1.37mg	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	33.7% 135μg	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	35.3% 31.8mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Calcium	59.5% 595mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	39% 0.35mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	50.4% 1.16mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	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	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Shallots per 14 oz

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

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

• 14 ounces of Wakame Seaweed have more Vitamin A, 11.5 times more Vitamin B2, 8 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B9, 25 times more Vitamin E and 6.6 times more Vitamin K than Shallots.
• While 14 oz of Raw Shallots contain 172.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 14 ounces of Shallots have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Wakame Seaweed as well as Raw Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wakame Seaweed vs Shallots:

• 14 ounces of Wakame Seaweed have 4.1 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 5.1 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus and 72.7 times more Sodium than Shallots.
• While 14 oz of Raw Shallots contain 6.7 times more Potassium and 1.7 times more Selenium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wakame Seaweed have 1.2 times more Protein than Shallots.
• While 14 oz of Raw Shallots contain 1.6 times more Energy, 1.8 times more Carbohydrate, 12.1 times more Sugars and 6.4 times more Fiber than Raw Wakame Seaweed.
• 14 ounces of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Wakame Seaweed as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.