Comparing Nutrients in 1 pound Wakame Seaweed VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Wakame Seaweed	Yellow Tomatoes	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.77% 0.47g	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	10.4% 13.5g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Yellow Tomatoes	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	19.5% 0.25mg	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	34% 136μg	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	45.4% 41mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	68% 680mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	51% 0.46mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	23.7% 0.54mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	34.4% 1170mg	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	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Yellow Tomatoes per 1 lb

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

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

• 1 pound of Wakame Seaweed has more Vitamin A, 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5 and 6.5 times more Vitamin B9 than Yellow Tomatoes.
• While 1 lb of Raw Yellow Tomatoes contains 28 times more Vitamin B6 and 3 times more Vitamin C than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• 1 pound of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Raw Wakame Seaweed as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wakame Seaweed vs Yellow Tomatoes:

• 1 pound of Wakame Seaweed has 13.6 times more Calcium, 2.8 times more Copper, 4.4 times more Iron, 8.9 times more Magnesium, 11.7 times more Manganese, 2.2 times more Phosphorus, 37.9 times more Sodium and 1.4 times more Zinc than Yellow Tomatoes.
• While 1 lb of Raw Yellow Tomatoes contains 5.2 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Yellow Tomatoes contain similar levels of Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• 1 pound of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Raw Wakame Seaweed as well as Raw Yellow Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 3.1 times more Carbohydrate and 3.1 times more Protein than Yellow Tomatoes.
• 1 pound of Yellow Tomatoes provide inadequate amounts of Protein
• Both Raw Wakame Seaweed as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one pound.