Comparing Nutrients in 500 calories Oranges VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 500 calories

• Oranges: 1064g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g

Oranges have 1.5 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has low energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 500 calories - Oranges or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69.7% 91g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	191% 72.6g	38g per day for Men 19-50 years
Protein	18% 10g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	13% 117μg	88% 790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	236% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	37.2% 0.48mg	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	79.8% 319μg	93% 371μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	181% 4.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	62.7% 56.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.3% 242IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	42.6% 426mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	108% 0.97mg	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	13.3% 1.06mg	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	323% 1355mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	498% 11.5mg	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	21.3% 149mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	170% 5774mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	566% 8484mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25% 923g	39% 1444g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Raw Oranges have 1.3 times more Vitamin B6 and 10 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 6.8 times more Vitamin A, 7.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12, more Vitamin D and 5.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.4 times more Calcium, 2 times more Copper, 122.4 times more Iron, 12.7 times more Magnesium, 43.1 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, more Sodium, 6.7 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.4 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.8 times more Fiber and 3 times more Protein than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.