Comparing Nutrients in 1 pound Wakame Seaweed VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Wakame Seaweed	Baked Potatoes	Recommended Dietary Allowance
Energy	7.04% 204kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.15% 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	73.8% 96g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	7.4% 5.35g	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	2.13% 1.54g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	109% 1.4mg	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	31.8% 127μg	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	48.4% 43.5mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Baked Potatoes	Recommended Dietary Allowance
Calcium	68% 680mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	59.5% 0.54mg	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	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	43% 0.99mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	71.4% 2427mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Baked Potatoes:

• Raw Wakame Seaweed has 18 times more Vitamin A, 4.8 times more Vitamin B2, 1.9 times more Vitamin B5, 7 times more Vitamin B9, 25 times more Vitamin E and 2.7 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 155.5 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Whole Baked Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Wakame Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Wakame Seaweed vs Baked Potatoes:

• Raw Wakame Seaweed has 10 times more Calcium, 2.4 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 6.4 times more Manganese, 1.8 times more Selenium and 87.2 times more Sodium than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 10.7 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Whole Baked Potatoes have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Wakame Seaweed has 1.2 times more Protein than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.1 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Sugars and 4.4 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.