Comparing Nutrients in 500 calories Laver Seaweed VS Carrots

Weight per 500 calories

• Laver Seaweed: 1429g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Laver Seaweed or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Carrots	8%	5%	87%

Macro Nutrients

	Laver Seaweed	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	90% 117g	130g per day for Men 19-50 years
Sugars	9.66% 7g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	90% 34g	38g per day for Men 19-50 years
Protein	148% 83g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Carrots	Recommended Dietary Allowance
Vitamin A	413% 3714μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	521% 2086μg	58% 232μg	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	619% 557mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	95% 14.3mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Carrots	Recommended Dietary Allowance
Calcium	100% 1000mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	321% 25.7mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	76% 1.74mg	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	118% 829mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33% 1215g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Laver Seaweed vs Carrots:

• Raw Laver Seaweed has 1.7 times more Vitamin B1, 9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 9 times more Vitamin B9, 7.7 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2.7 times more Vitamin A and 2.8 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Laver Seaweed vs Carrots:

• Raw Laver Seaweed has 2.5 times more Calcium, 6.9 times more Copper, 7 times more Iron, 8.1 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium and 5.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.1 times more Magnesium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Carrots have similar amounts of Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Laver Seaweed has 7.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 21.3 times more Omega 6, 1.6 times more Carbohydrate, 8.3 times more Sugars and 8 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Laver Seaweed as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.