Comparing Nutrients in 1 kilogram Wakame Seaweed VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	15.5% 450kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	6.1% 1.04g	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	72.8% 95g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	70.3% 51g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	54% 30.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	20% 180μg	65.6% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	214% 2.78mg	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	57.5% 230μg	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	2694% 2425mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	150% 1500mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	193% 1.74mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	103% 2.37mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21.6% 800g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 11.4 times more Vitamin B5, 8.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 139 times more Vitamin B6, 80.8 times more Vitamin C and 2.7 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 8.3 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 5.9 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium, 124.6 times more Sodium and 1.3 times more Zinc than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.8 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wakame Seaweed has 1.5 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 7.8 times more Sugars and 3 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.