Comparing Nutrients in 1 kilogram Wakame Seaweed VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Energy	15.5% 450kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	612% 796g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	535% 388g	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	621% 236g	38g per day for Men 19-50 years
Protein	54% 30.3g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Vitamin A	20% 180μg	3803% 34230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	410% 65.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	800% 10.4mg	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	490% 1960μg	138% 550μg	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	162% 146mg	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	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Calcium	150% 1500mg	212% 2120mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	411% 3.7mg	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	273% 22mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	485% 11mg	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	114% 800mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	747% 25400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dry Carrot per 1 kg

Compare the macro and micronutrient content in 1 kg of Wakame Seaweed versus 1 kg of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wakame Seaweed vs Dry Carrot:

• 1 kilogram of Wakame Seaweed has 3.6 times more Vitamin B9 than Dry Carrot.
• While 1 kg of Dehydrated Carrot contains 190.2 times more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 520 times more Vitamin B6, 4.9 times more Vitamin C, 5.5 times more Vitamin E and 20.4 times more Vitamin K than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Dry Carrot:

• 1 kilogram of Wakame Seaweed has 1.3 times more Manganese, 3.2 times more Sodium and 20 times more Water than Dry Carrot.
• While 1 kg of Dehydrated Carrot contains 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Phosphorus, 50.8 times more Potassium, 12.3 times more Selenium and 4.1 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dry Carrot contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dehydrated Carrot contains 7.6 times more Energy, 47.5 times more Omega 3, 63.5 times more Omega 6, 8.7 times more Carbohydrate, 59.7 times more Sugars, 47.2 times more Fiber and 2.7 times more Protein than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber