Comparing Nutrients in 1 pound Wakame Seaweed VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Wakame Seaweed	Valencia Oranges	Recommended Dietary Allowance
Energy	7.04% 204kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Valencia Oranges	Recommended Dietary Allowance
Calcium	68% 680mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	264% 3955mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Wakame Seaweed has 1.5 times more Vitamin A, 5.8 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 31.5 times more Vitamin B6 and 16.2 times more Vitamin C than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Wakame Seaweed has 3.8 times more Calcium, 7.7 times more Copper, 24.2 times more Iron, 10.7 times more Magnesium, 60.9 times more Manganese, 4.7 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Wakame Seaweed has 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Omega 3, 1.3 times more Carbohydrate and 5 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Valencia Oranges have similar amounts of Energy per 1 lb.
• Both Raw Wakame Seaweed as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.