Comparing Nutrients in 1 kilogram Laver Seaweed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Energy	12% 350kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	8.94% 1.52g	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	145% 189g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	7.9% 3g	108% 41g	38g per day for Men 19-50 years
Protein	104% 58g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	289% 2600μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Calcium	70% 700mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23% 850g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Laver Seaweed vs Tomato Paste:

• 1 kilogram of Laver Seaweed has 3.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 3.7 times more Vitamin B5, 12.2 times more Vitamin B9 and 1.8 times more Vitamin C than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 4.3 times more Vitamin E and 2.9 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Laver Seaweed vs Tomato Paste:

• 1 kilogram of Laver Seaweed has 1.9 times more Calcium, 3.3 times more Manganese and 1.7 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.4 times more Copper, 1.7 times more Iron, 21 times more Magnesium, 1.4 times more Phosphorus, 2.8 times more Potassium and 7.6 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Paste contain similar levels of Sodium per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Laver Seaweed has 1.3 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.3 times more Energy, 3.7 times more Carbohydrate, 24.9 times more Sugars and 13.7 times more Fiber than Raw Laver Seaweed.
• 1 kilogram of Laver Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Laver Seaweed as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.