Comparing Nutrients in 1 kilogram Wakame Seaweed VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Energy	15.5% 450kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	54% 30.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20% 180μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	71.5% 0.93mg	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	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	33.3% 30mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Calcium	150% 1500mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	63.3% 0.57mg	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	100% 8mg	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	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.6% 800g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Wakame Seaweed vs Oranges with Peel :

• 1 kilogram of Wakame Seaweed has 1.4 times more Vitamin A, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 6.5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 46.5 times more Vitamin B6 and 23.7 times more Vitamin C than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Wakame Seaweed as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Oranges with Peel :

• 1 kilogram of Wakame Seaweed has 2.1 times more Calcium, 5 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 3.6 times more Phosphorus, 436 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Wakame Seaweed as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wakame Seaweed has 2.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Energy, 1.7 times more Carbohydrate and 9 times more Fiber than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Wakame Seaweed as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.