Comparing Nutrients in 300 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Baked White Potatoes

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3 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 Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	115% 43.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	32% 18g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked White Potatoes	Recommended Dietary Allowance
Calcium	35% 348mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	26.8% 0.62mg	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% 245mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	23.4% 867g	6.65% 246g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 145.4 times more Vitamin A, 3.7 times more Vitamin B1, 13.1 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 49.7 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B6 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 10.7 times more Calcium, 1.4 times more Copper, 37.4 times more Iron, 9.2 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 223 times more Sodium, 2.6 times more Zinc and 3.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6.4 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.