Comparing Nutrients in 1 pound Laver Seaweed VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Laver Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	27% 35g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	39.4% 15g	38g per day for Men 19-50 years
Protein	47% 26.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	131% 1179μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	29.3% 0.38mg	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	166% 662μg	12.5% 50μg	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	197% 177mg	11.6% 10.4mg	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	30.2% 4.54mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	41.3% 0.37mg	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	102% 8.16mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	33% 0.76mg	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	37.6% 263mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Laver Seaweed versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Laver Seaweed vs Cooked Frozen Carrots:

• 1 pound of Laver Seaweed has 3.3 times more Vitamin B1, 12.1 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 13.3 times more Vitamin B9 and 17 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.3 times more Vitamin A and 3.4 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Frozen Carrots provide similar amounts of Vitamin E per one pound.
• Both Raw Laver Seaweed as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Laver Seaweed vs Cooked Frozen Carrots:

• 1 pound of Laver Seaweed has 2 times more Calcium, 3.2 times more Copper, 3.4 times more Iron, 5.9 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 5.5 times more Magnesium than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Frozen Carrots contain similar levels of Sodium and Water per one pound.
• 1 pound of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver Seaweed as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Laver Seaweed has 10 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 44 times more Omega 3, 1.5 times more Carbohydrate, 8.3 times more Sugars and 11 times more Fiber than Raw Laver Seaweed.
• 1 pound of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Laver Seaweed as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.