Comparing Nutrients in 1 pound Irishmoss Seaweed VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Irishmoss Seaweed	Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	58.5% 42.4g	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	15.5% 5.9g	28.6% 11g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Oranges	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21% 0.27mg	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	206% 826μg	34% 136μg	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	15% 13.6mg	268% 241mg	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	26.3% 3.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Oranges	Recommended Dietary Allowance
Calcium	32.7% 327mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	22.7% 0.2mg	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	505% 40.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	4.93% 0.11mg	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	102% 712mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	80.4% 8.85mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Irishmoss Seaweed have 11.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.1 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin A, 5.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 17.7 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Irishmoss Seaweed as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Irishmoss Seaweed vs Oranges:

• Raw Irishmoss Seaweed have 1.8 times more Calcium, 3.3 times more Copper, 89 times more Iron, 14.4 times more Magnesium, 14.8 times more Manganese, 11.2 times more Phosphorus, 1.4 times more Selenium, more Sodium and 27.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Potassium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Irishmoss Seaweed have 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 15.3 times more Sugars and 1.8 times more Fiber than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Irishmoss Seaweed as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.