Comparing Nutrients in 1 pound Navel Oranges VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	32% 41.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	4.07% 2.95g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	0.7% 0.009mg	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	38.6% 154μg	222% 889μg	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	298% 268mg	15% 13.6mg	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	4.54% 0.68mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Calcium	19.5% 195mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	143% 1.3mg	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	7.37% 0.59mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	276% 6.35mg	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	15% 104mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Wakame Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Wakame Seaweed:

• 1 pound of Navel Oranges has 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 1.5 times more Vitamin A, 4.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 5.8 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Wakame Seaweed provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Wakame Seaweed:

• 1 pound of Navel Oranges has 3.3 times more Potassium than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 3.5 times more Calcium, 7.3 times more Copper, 16.8 times more Iron, 9.7 times more Magnesium, 48.3 times more Manganese, 3.5 times more Phosphorus, 872 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Wakame Seaweed contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Navel Oranges as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.4 times more Carbohydrate, 13.1 times more Sugars and 4.4 times more Fiber than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 3.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• 1 pound of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.