Comparing Nutrients in 1 kilogram Agar Seaweed VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Agar Seaweed	Navel Oranges	Recommended Dietary Allowance
Energy	8.97% 260kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	96% 125g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	13% 5g	58% 22g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	60.8% 0.79mg	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	213% 850μg	85% 340μg	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	657% 591mg	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	58% 8.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Navel Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	43.3% 0.39mg	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	233% 18.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	12.6% 0.29mg	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	7.14% 50mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 913g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Navel Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Agar Seaweed vs Navel Oranges:

• 1 kilogram of Agar Seaweed has 2.5 times more Vitamin B9 and 5.8 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 13.6 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• Both Agar Seaweed and Navel Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Agar Seaweed as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Agar Seaweed vs Navel Oranges:

• 1 kilogram of Agar Seaweed has 1.3 times more Calcium, 1.6 times more Copper, 14.3 times more Iron, 6.1 times more Magnesium, 12.9 times more Manganese, 1.4 times more Potassium and 7.3 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 4.6 times more Phosphorus than Raw Agar Seaweed.
• Both Agar Seaweed and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Agar Seaweed lack sufficient amounts of Phosphorus
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Agar Seaweed as well as Raw Navel Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navel Oranges contains 1.9 times more Carbohydrate, 30.4 times more Sugars and 4.4 times more Fiber than Raw Agar Seaweed.
• 1 kilogram of Agar Seaweed provide inadequate amounts of Fiber
• Both Raw Agar Seaweed as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.