Comparing Nutrients in 1 pound Wakame Seaweed VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Calcium	68% 680mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Boiled Carrots:

• Raw Wakame Seaweed has 5.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B5 and 14 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 47.3 times more Vitamin A, 76.5 times more Vitamin B6 and 2.6 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 1 lb.
• Both Raw Wakame Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Wakame Seaweed vs Boiled Carrots:

• Raw Wakame Seaweed has 5 times more Calcium, 16.7 times more Copper, 6.4 times more Iron, 10.7 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 15 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.7 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Boiled and Drained Carrots have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Wakame Seaweed has 1.3 times more Energy and 4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Boiled and Drained Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Raw Wakame Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.