Comparing Nutrients in 500 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Baked Red Potatoes

Weight per 500 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.8 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 500 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	191% 72.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	53.6% 30g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	88% 790μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.06mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	58% 581mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	323% 1355mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	498% 11.5mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	170% 5774mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	566% 8484mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	39% 1444g	12% 441g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 137.5 times more Vitamin A, 2.3 times more Vitamin B1, 10.7 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 23.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 11.2 times more Calcium, 32.4 times more Iron, 8.4 times more Magnesium, 11.5 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium, 123 times more Sodium, 2.2 times more Zinc and 3.3 times more Water than Baked Whole Red Potatoes.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 7 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.