Comparing Nutrients in 1 kilogram Fresh Orange juice VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Fresh Orange juice	Laver Seaweed	Recommended Dietary Allowance
Energy	15.5% 450kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	39.3% 51g	130g per day for Men 19-50 years
Sugars	116% 84g	6.76% 4.9g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	7.9% 3g	38g per day for Men 19-50 years
Protein	12.5% 7g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	11% 100μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	122% 1.6mg	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	75% 300μg	365% 1460μg	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	556% 500mg	433% 390mg	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	2.67% 0.4mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Laver Seaweed	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	293% 2.64mg	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	25% 2mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	430% 9.9mg	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	24.3% 170mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	24% 883g	23% 850g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Laver Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Laver Seaweed:

• 1 kilogram of Fresh Orange juice has 1.3 times more Vitamin C than Laver Seaweed.
• While 1 kg of Raw Laver Seaweed contains 26 times more Vitamin A, 14.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, 25 times more Vitamin E and 40 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Laver Seaweed provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Laver Seaweed:

• 1 kilogram of Fresh Orange juice has 5.5 times more Magnesium than Laver Seaweed.
• While 1 kg of Raw Laver Seaweed contains 6.4 times more Calcium, 6 times more Copper, 9 times more Iron, 70.6 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 48 times more Sodium and 21 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Laver Seaweed contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Orange juice as well as Raw Laver Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 2 times more Carbohydrate and 17.1 times more Sugars than Laver Seaweed.
• While 1 kg of Raw Laver Seaweed contains 8.3 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Protein
• Both Raw Orange juice as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one kilogram.