Comparing Nutrients in 1 kilogram Laver Seaweed VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Energy	12% 350kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	80% 104g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	104% 58g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	289% 2600μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	30.8% 0.4mg	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	365% 1460μg	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	433% 390mg	556% 500mg	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	66.7% 10mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	70% 700mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	49% 0.44mg	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	225% 18mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	6.1% 0.14mg	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	83% 580mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23% 850g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Laver Seaweed versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Laver Seaweed vs Fresh Orange juice:

• 1 kilogram of Laver Seaweed has 26 times more Vitamin A, 14.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, 25 times more Vitamin E and 40 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.3 times more Vitamin C than Raw Laver Seaweed.
• Both Laver Seaweed and Fresh Orange juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Laver Seaweed as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Laver Seaweed vs Fresh Orange juice:

• 1 kilogram of Laver Seaweed has 6.4 times more Calcium, 6 times more Copper, 9 times more Iron, 70.6 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 48 times more Sodium and 21 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 5.5 times more Magnesium than Raw Laver Seaweed.
• Both Laver Seaweed and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Laver Seaweed as well as Raw Orange juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Laver Seaweed has 8.3 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2 times more Carbohydrate and 17.1 times more Sugars than Raw Laver Seaweed.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Protein
• Both Raw Laver Seaweed as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one kilogram.