Comparing Nutrients in 1 kilogram Dried Agar Seaweed VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Energy	106% 3060kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	100% 131g	130g per day for Men 19-50 years
Sugars	41% 29.7g	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	203% 77g	44.7% 17g	38g per day for Men 19-50 years
Protein	111% 62g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	604% 30mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	66% 0.86mg	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	1450% 5800μg	27.5% 110μg	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	0% 0mg	202% 182mg	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	333% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	625% 6250mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	678% 6.1mg	106% 0.95mg	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	2675% 214mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	1833% 7700mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	84% 1.93mg	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	74.3% 520mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	331% 11250mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	527% 58mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Agar Seaweed VS Stewed Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Agar Seaweed versus 1 kg of Stewed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Agar Seaweed vs Stewed Tomatoes:

• 1 kilogram of Dried Agar Seaweed has 2.8 times more Vitamin B2, 11.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 52.7 times more Vitamin B9 than Stewed Tomatoes.
• While 1 kg of Stewed Ripe Red Tomatoes contains more Vitamin A, 10.8 times more Vitamin B1, 5.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• 1 kilogram of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Agar Seaweed vs Stewed Tomatoes:

• 1 kilogram of Dried Agar Seaweed has 24 times more Calcium, 6.4 times more Copper, 20.2 times more Iron, 51.3 times more Magnesium, 22.3 times more Manganese, 1.4 times more Phosphorus, 4.6 times more Potassium, 6.2 times more Selenium and 32.2 times more Zinc than Stewed Tomatoes.
• While 1 kg of Stewed Ripe Red Tomatoes contains 4.5 times more Sodium and 9.3 times more Water than Dried Agar Seaweed.
• 1 kilogram of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Agar Seaweed has 3.9 times more Energy, 6.2 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Stewed Tomatoes.
• While 1 kg of Stewed Ripe Red Tomatoes contains 8.9 times more Fat, 38 times more Omega 3 and 209.8 times more Omega 6 than Dried Agar Seaweed.
• 1 kilogram of Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6