Comparing Nutrients in 1 kilogram Baked White Potatoes VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Baked White Potatoes	Laver Seaweed	Recommended Dietary Allowance
Energy	31.7% 920kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	39.3% 51g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	7.9% 3g	38g per day for Men 19-50 years
Protein	37.5% 21g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Laver Seaweed	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 850g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Laver Seaweed:

• Baked Whole White Potatoes have 1.3 times more Vitamin B6 than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 260 times more Vitamin A, 2 times more Vitamin B1, 10.4 times more Vitamin B2, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, 3.1 times more Vitamin C, 25 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Laver Seaweed have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Laver Seaweed:

• Baked Whole White Potatoes have 13.5 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 7 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 5.2 times more Manganese, 1.4 times more Selenium, 6.9 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Laver Seaweed have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.6 times more Energy, 4.1 times more Carbohydrate, 3.1 times more Sugars and 7 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.