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

Weight per 500 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g
• Baked White Potatoes: 544g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	191% 72.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	53.6% 30g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	88% 790μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.06mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	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	58% 581mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	323% 1355mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	498% 11.5mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	170% 5774mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	566% 8484mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	39% 1444g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.