Comparing Nutrients in 1 pound Wakame Seaweed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Wakame Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.55% 1.3g	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	96% 125g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	60% 0.78mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.6mg	59.5% 53.5mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	73% 0.66mg	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	42.5% 3.4mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Wakame Seaweed versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Wakame Seaweed has more Vitamin A, 7.4 times more Vitamin B2, 1.4 times more Vitamin B5, 8.9 times more Vitamin B9, 10 times more Vitamin E and 2.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B1, 1.3 times more Vitamin B3, 86 times more Vitamin B6 and 3.9 times more Vitamin C than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Wakame Seaweed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Wakame Seaweed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Wakame Seaweed has 11.5 times more Calcium, 2 times more Copper, 2.9 times more Iron, 3.8 times more Magnesium, 6.4 times more Manganese, 2.2 times more Sodium and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 9.4 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Wakame Seaweed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 1.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.6 times more Energy, 8 times more Fat, 8.3 times more Saturated Fat, 3 times more Carbohydrate and 4.6 times more Fiber than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Wakame Seaweed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.