Comparing Nutrients in 1 kilogram Wakame Seaweed VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Wakame Seaweed	Microwaved Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.9% 0.32g	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	186% 242g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	54% 30.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	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	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	150% 1500mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	581% 8720mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.6% 800g	19.5% 720g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wakame Seaweed vs Microwaved Potatoes:

• Raw Wakame Seaweed has more Vitamin A, 7.2 times more Vitamin B2, 1.5 times more Vitamin B5 and 16.3 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2 times more Vitamin B1, 172 times more Vitamin B6 and 5 times more Vitamin C than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Whole Microwaved Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Wakame Seaweed as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Microwaved Potatoes:

• Raw Wakame Seaweed has 13.6 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 4.8 times more Manganese, 1.8 times more Selenium and 109 times more Sodium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.3 times more Phosphorus and 8.9 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Whole Microwaved Potatoes have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wakame Seaweed has 1.2 times more Protein than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.3 times more Energy, 2.7 times more Carbohydrate and 4.6 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.