Comparing Nutrients in 1 kilogram Agar Seaweed VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Agar Seaweed	Oranges with Peel	Recommended Dietary Allowance
Energy	8.97% 260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	13% 5g	118% 45g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Oranges with Peel	Recommended Dietary Allowance
Calcium	54% 540mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 913g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Agar Seaweed has 2.8 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 20 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• Both Agar Seaweed and Oranges with Peel 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
• Both Raw Agar Seaweed as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Agar Seaweed vs Oranges with Peel :

• 1 kilogram of Agar Seaweed has 2.3 times more Iron, 4.8 times more Magnesium and 5.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Calcium and 4.4 times more Phosphorus than Raw Agar Seaweed.
• Both Agar Seaweed and Oranges with Peel contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Agar Seaweed lack sufficient amounts of Phosphorus
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Agar Seaweed as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.4 times more Energy, 2.3 times more Carbohydrate, 9 times more Fiber and 2.4 times more Protein than Raw Agar Seaweed.
• 1 kilogram of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Agar Seaweed as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.