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

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.6 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is low in comparison to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	115% 43.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	32% 18g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	29.7% 0.39mg	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	55.6% 223μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.6% 34mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.2% 6.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Valencia Oranges	Recommended Dietary Allowance
Calcium	35% 348mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	25% 0.23mg	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	976% 78mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	6.12% 0.14mg	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	44.2% 310mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	339% 5090mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	23.4% 867g	14.3% 529g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6.5 times more Vitamin A, 7.5 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B6 and 8.8 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Calcium, 2.6 times more Copper, 141.7 times more Iron, 13.3 times more Magnesium, 48.8 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium, more Sodium, 8.2 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.