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

Weight per 500 calories

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

Raw Oranges have 1.5 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 500 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Oranges?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 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.
• While Raw Oranges contain 1.3 times more Vitamin B6 and 10 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 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:

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