Comparing Nutrients in 1 pound Wakame Seaweed VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Wakame Seaweed	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	7.04% 204kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.9% 0.49g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	68% 680mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	92% 0.83mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	36% 0.83mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Canned Crushed Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Wakame Seaweed versus 1 lb of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Canned Crushed Tomatoes:

• 1 pound of Wakame Seaweed has 1.6 times more Vitamin A, 4.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 15.1 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 75 times more Vitamin B6 and 3.1 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Crushed Tomatoes provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per one pound.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 pound of Canned Crushed Tomatoes have insufficient amounts of Vitamin A
• Both Raw Wakame Seaweed as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wakame Seaweed vs Canned Crushed Tomatoes:

• 1 pound of Wakame Seaweed has 4.4 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 7.7 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Sodium and 1.4 times more Zinc than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 5.9 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Canned Crushed Tomatoes contain similar levels of Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 1.3 times more Carbohydrate and 1.8 times more Protein than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 6.8 times more Sugars and 3.8 times more Fiber than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Wakame Seaweed as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.