Comparing Nutrients in 300 calories Dried Agar Seaweed VS Stewed Tomatoes

Weight per 300 calories

• Dried Agar Seaweed: 98g
• Stewed Tomatoes: 380g

Dried Agar Seaweed has 3.9 times more energy per 100g than Stewed Tomatoes. It has high energy density when compared to other foods. Stewed Ripe Red Tomatoes having average energy density.

Discover which food has more nutrients per 300 calories - Dried Agar Seaweed or Stewed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	0.061% 0.001g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	38% 49.6g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	20% 7.55g	17% 6.46g	38g per day for Men 19-50 years
Protein	11% 6.1g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.82% 0.01mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.2% 2.96mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	25% 0.33mg	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	142% 569μg	10.4% 41.8μg	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	0% 0mg	76.8% 69mg	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	32.7% 4.9mg	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

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	61.3% 613mg	9.87% 99mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	40% 0.36mg	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	262% 21mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	32% 0.73mg	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	7.3% 51mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	27.6% 938mg	3400mg per day for Men 19-50 years
Selenium	13% 7.25μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	8.28% 306g	3700g per day for Men 19-50 years

Dried Agar Seaweed VS Stewed Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Agar Seaweed or Stewed Tomatoes?

Lets compare vitamin content per 300 calories of Dried Agar Seaweed vs Stewed Tomatoes:

• 300 calories of Dried Agar Seaweed have 3 times more Vitamin B5 and 13.6 times more Vitamin B9 than Stewed Tomatoes.
• While 300 kcal of Stewed Ripe Red Tomatoes contain more Vitamin A, 41.8 times more Vitamin B1, 1.4 times more Vitamin B2, 21.3 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Stewed Tomatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Agar Seaweed vs Stewed Tomatoes:

• 300 calories of Dried Agar Seaweed have 6.2 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 13.3 times more Magnesium, 5.8 times more Manganese, 1.6 times more Selenium and 8.3 times more Zinc than Stewed Tomatoes.
• While 300 kcal of Stewed Ripe Red Tomatoes contain 2.8 times more Phosphorus, 17.3 times more Sodium and 36 times more Water than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Stewed Tomatoes contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Agar Seaweed have 1.6 times more Carbohydrate than Stewed Tomatoes.
• While 300 kcal of Stewed Ripe Red Tomatoes contain 34.6 times more Fat, 33.1 times more Saturated Fat, 147.2 times more Omega 3 and 812.4 times more Omega 6 than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Stewed Tomatoes offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6