Comparing Nutrients in 1 pound Wakame Seaweed VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wakame Seaweed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	NA	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	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	NA	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Wakame Seaweed versus 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• 1 pound of Wakame Seaweed has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Wakame Seaweed vs Frozen Roasted Potatoes with Salt:

• 1 pound of Wakame Seaweed has 10 times more Calcium, 4.4 times more Iron and 2.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 9 times more Potassium than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.8 times more Energy, 2.9 times more Carbohydrate and 5.2 times more Fiber than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy and Fiber