Comparing Nutrients in 300 calories Canned Carrots with Salt VS Wakame Seaweed

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Wakame Seaweed: 667g

Raw Wakame Seaweed has 1.8 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Wakame Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Canned Carrots with Salt	Wakame Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	47% 61g	130g per day for Men 19-50 years
Sugars	41% 29.8g	5.98% 4.33g	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	47.4% 18g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	744% 6696μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	1.03% 0.013mg	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	27% 108μg	327% 1307μg	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	36% 32.4mg	22.2% 20mg	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	59.2% 8.9mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Wakame Seaweed	Recommended Dietary Allowance
Calcium	30% 300mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	210% 1.9mg	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	96% 7.68mg	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	170% 713mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	406% 9.33mg	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	41% 288mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	388% 5813mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	30% 1115g	14.4% 533g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Wakame Seaweed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Wakame Seaweed?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Wakame Seaweed:

• 300 calories of Canned Carrots with Salt have 55.8 times more Vitamin A, 100.8 times more Vitamin B6, 1.6 times more Vitamin C, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Wakame Seaweed.
• While 300 kcal of Raw Wakame Seaweed contain 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 12.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 300 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Drained Canned Carrots with Salt as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Wakame Seaweed:

• 300 calories of Canned Carrots with Salt have 6.4 times more Potassium, 1.2 times more Zinc and 2.1 times more Water than Wakame Seaweed.
• While 300 kcal of Raw Wakame Seaweed contain 3.3 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 7.4 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus and 2 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Wakame Seaweed contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 9.9 times more Omega 3, 6.9 times more Sugars and 5.4 times more Fiber than Wakame Seaweed.
• While 300 kcal of Raw Wakame Seaweed contain 2.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Wakame Seaweed offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wakame Seaweed provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 300 calories.