Comparing Nutrients in 1 kilogram Wakame Seaweed VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Wakame Seaweed	Orange Tomatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.3% 0.73g	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	24.5% 32g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	54% 30.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	20% 180μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.97mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	46% 0.6mg	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	72.5% 290μg	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	178% 160mg	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	Orange Tomatoes	Recommended Dietary Allowance
Calcium	150% 1500mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	69% 0.62mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	38.3% 0.88mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	62.4% 2120mg	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	28% 420mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	21.6% 800g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Orange Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Wakame Seaweed vs Orange Tomatoes:

• 1 kilogram of Wakame Seaweed has 1.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.8 times more Vitamin B9 than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 4.2 times more Vitamin A, 30 times more Vitamin B6 and 5.3 times more Vitamin C than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wakame Seaweed vs Orange Tomatoes:

• 1 kilogram of Wakame Seaweed has 30 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 13.4 times more Magnesium, 15.9 times more Manganese, 2.8 times more Phosphorus, 20.8 times more Sodium and 2.7 times more Zinc than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 4.2 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Orange Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium
• 1 kilogram of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wakame Seaweed has 2.9 times more Carbohydrate and 2.6 times more Protein than Orange Tomatoes.
• While 1 kg of Raw Orange Tomatoes contains 1.8 times more Fiber than Raw Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.