Comparing Nutrients in 300 calories Irishmoss Seaweed VS Oranges with Peel

Weight per 300 calories

• Irishmoss Seaweed: 612g
• Oranges with Peel: 476g

Raw Oranges with Peel have 1.3 times more energy per unit of mass than Raw Irishmoss Seaweed, which is low in comparison to other foods. Irishmoss Seaweed having low energy density.

Discover which food has more nutrients per 300 calories - Irishmoss Seaweed or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Irishmoss Seaweed	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	56.8% 74g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	21% 7.96g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.1% 36.7μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.65% 0.092mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	34% 0.44mg	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	279% 1114μg	35.7% 143μg	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	20.4% 18.4mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.5% 5.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Oranges with Peel	Recommended Dietary Allowance
Calcium	44% 441mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	30% 0.27mg	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	681% 54.5mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	210% 882mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.27mg	NA	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	137% 961mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	13.5% 498g	10.6% 392g	3700g per day for Men 19-50 years

Irishmoss Seaweed VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Irishmoss Seaweed or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Irishmoss Seaweed vs Oranges with Peel :

• 300 calories of Irishmoss Seaweed have 12 times more Vitamin B2, 1.5 times more Vitamin B3 and 7.8 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Vitamin A, 5.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 18.4 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Oranges with Peel provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Irishmoss Seaweed have insufficient amounts of Vitamin A
• Both Raw Irishmoss Seaweed as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Irishmoss Seaweed vs Oranges with Peel :

• 300 calories of Irishmoss Seaweed have 1.3 times more Calcium, 3.4 times more Copper, 14.3 times more Iron, 13.2 times more Magnesium, 9.2 times more Phosphorus, 1.3 times more Selenium, 43.1 times more Sodium, 22.8 times more Zinc and 1.3 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.4 times more Potassium than Raw Irishmoss Seaweed.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Irishmoss Seaweed have 1.5 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.7 times more Fiber than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Irishmoss Seaweed as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.