Comparing Nutrients in 1 pound Wakame Seaweed VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Energy	7.04% 204kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	278% 361g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	243% 176g	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	5.97% 2.27g	282% 107g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	1725% 15526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	363% 4.7mg	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	222% 889μg	62.4% 249μg	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	73.6% 66.2mg	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	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Calcium	68% 680mg	96% 962mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	186% 1.68mg	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	124% 9.9mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	220% 5.06mg	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	52% 363mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	339% 11521mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dry Carrot per 1 lb

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

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Dry Carrot:

• 1 pound of Wakame Seaweed has 3.6 times more Vitamin B9 than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 190.2 times more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 520 times more Vitamin B6, 4.9 times more Vitamin C, 5.5 times more Vitamin E and 20.4 times more Vitamin K than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wakame Seaweed vs Dry Carrot:

• 1 pound of Wakame Seaweed has 1.3 times more Manganese, 3.2 times more Sodium and 20 times more Water than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Phosphorus, 50.8 times more Potassium, 12.3 times more Selenium and 4.1 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dry Carrot contain similar levels of Magnesium per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Carrot contains 7.6 times more Energy, 47.5 times more Omega 3, 63.5 times more Omega 6, 8.7 times more Carbohydrate, 59.7 times more Sugars, 47.2 times more Fiber and 2.7 times more Protein than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber