Comparing Nutrients in 300 calories Oranges VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 300 calories

• Oranges: 638g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g

Oranges have 1.5 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has low energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 300 calories - Oranges or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	42% 54.4g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	40.3% 15.3g	115% 43.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	52.7% 474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	22.3% 0.29mg	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	48% 191μg	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	37.6% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	43.2% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	25.5% 255mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	64.5% 0.58mg	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	7.98% 0.64mg	976% 78mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	299% 6.87mg	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	12.8% 89.4mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	15% 554g	23.4% 867g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Raw Oranges have 1.3 times more Vitamin B6 and 10 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 6.8 times more Vitamin A, 7.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12, more Vitamin D and 5.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.4 times more Calcium, 2 times more Copper, 122.4 times more Iron, 12.7 times more Magnesium, 43.1 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, more Sodium, 6.7 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.4 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.8 times more Fiber and 3 times more Protein than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.