Comparing Nutrients in 1 kilogram Wakame Seaweed VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Energy	15.5% 450kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	3.6% 0.61g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	54% 39g	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	21% 8g	38g per day for Men 19-50 years
Protein	54% 30.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	20% 180μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	167% 2.17mg	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	10% 40μg	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	94% 85mg	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	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	150% 1500mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	51% 0.46mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	56.5% 1.3mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Canned Carrot Juice per 1 kg

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

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

• 1 kilogram of Wakame Seaweed has 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 49 times more Vitamin B9 than Canned Carrot Juice.
• While 1 kg of Canned Carrot Juice contains 53.1 times more Vitamin A, 1.5 times more Vitamin B1, 108.5 times more Vitamin B6, 2.8 times more Vitamin C and 2.9 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 kilogram of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Wakame Seaweed as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Canned Carrot Juice:

• 1 kilogram of Wakame Seaweed has 6.3 times more Calcium, 6.2 times more Copper, 4.7 times more Iron, 7.6 times more Magnesium, 10.8 times more Manganese, 1.9 times more Phosphorus, 13.2 times more Sodium and 2.1 times more Zinc than Canned Carrot Juice.
• While 1 kg of Canned Carrot Juice contains 5.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium
• 1 kilogram of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Raw Wakame Seaweed as well as Canned Carrot Juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wakame Seaweed has 3.2 times more Protein than Canned Carrot Juice.
• While 1 kg of Canned Carrot Juice contains 6 times more Sugars and 1.6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Carrot Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Fiber
• 1 kilogram of Canned Carrot Juice provide inadequate amounts of Protein
• Both Raw Wakame Seaweed as well as Canned Carrot Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.