Comparing Nutrients in 1 kilogram Kelp Seaweed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Kelp Seaweed	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 430kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	162% 211g	130g per day for Men 19-50 years
Sugars	8.28% 6g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	34.2% 13g	55.3% 21g	38g per day for Men 19-50 years
Protein	30% 17g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	162% 2.1mg	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	450% 1800μg	95% 380μg	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	33.3% 30mg	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	550% 660μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	168% 1680mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	141% 1.27mg	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	356% 28.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	82% 1.9mg	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	60% 420mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 816g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 4.7 times more Vitamin B9, 21.8 times more Vitamin E and 24.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 105.5 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Kelp Seaweed as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Kelp Seaweed has 16.8 times more Calcium, 4.5 times more Iron, 4.5 times more Magnesium, 1.4 times more Selenium, 33.3 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Phosphorus and 6.1 times more Potassium than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Baked Whole White Potatoes have similar amounts of Copper, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes contain 2.1 times more Energy, 2.2 times more Carbohydrate, 2.6 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.