Comparing Nutrients in 300 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Refrigerated Hash Brown Potatoes: 357g

Unprepared Refrigerated Hash Brown Potatoes have 2.7 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is average 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 Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	NA	4.5% 3.25g	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	1.77% 1.3g	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	% 1.93g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	115% 43.5g	17% 6.43g	38g per day for Men 19-50 years
Protein	32% 18g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	8.04% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	70.6% 0.92mg	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	NA	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	19.4% 17.5mg	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	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	35% 348mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	24.6% 0.22mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	21.7% 0.5mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	23.4% 867g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6 times more Vitamin B1, 23.4 times more Vitamin B2, more Vitamin B12, 1.9 times more Vitamin C, more Vitamin D and 25.9 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.4 times more Vitamin B3 and 3.2 times more Vitamin B6 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 300 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 16.3 times more Calcium, 2.6 times more Copper, 45.6 times more Iron, 12 times more Magnesium, 13.7 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Potassium, 33.9 times more Sodium, 2.2 times more Zinc and 3.1 times more Water than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6.8 times more Fiber and 2.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.