Comparing Nutrients in 1 kilogram Laver Seaweed VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Laver Seaweed	Tomato Puree	Recommended Dietary Allowance
Energy	12% 350kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	50% 19g	38g per day for Men 19-50 years
Protein	104% 58g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Tomato Puree	Recommended Dietary Allowance
Vitamin A	289% 2600μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Tomato Puree	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23% 850g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Tomato Puree per 1 kg

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

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

• 1 kilogram of Laver Seaweed has 10 times more Vitamin A, 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B6, 13.3 times more Vitamin B9 and 3.7 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2 times more Vitamin E than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per one kilogram.
• Both Raw Laver Seaweed as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Laver Seaweed has 3.9 times more Calcium, 5.8 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Sodium and 2.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 11.5 times more Magnesium than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Puree contain similar levels of Copper, Iron, Potassium and Water per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Laver Seaweed as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Laver Seaweed has 3.5 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.8 times more Carbohydrate, 9.9 times more Sugars and 6.3 times more Fiber than Raw Laver Seaweed.
• 1 kilogram of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Laver Seaweed as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.