Comparing Nutrients in 500 calories Laver Seaweed VS Tomato Paste

Weight per 500 calories

• Laver Seaweed: 1429g
• Tomato Paste: 610g

Canned Tomato Paste has 2.3 times more energy per unit of mass than Raw Laver Seaweed, which is average in comparison to other foods. Laver Seaweed having low energy density.

Discover which food has more nutrients per 500 calories - Laver Seaweed or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	88.7% 115g	130g per day for Men 19-50 years
Sugars	9.66% 7g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	148% 83g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	413% 3714μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	101% 1.3mg	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	521% 2086μg	18.3% 73μg	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	148% 134mg	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	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Tomato Paste	Recommended Dietary Allowance
Calcium	100% 1000mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	247% 2.23mg	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	321% 25.7mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	80% 1.84mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	33% 1215g	12% 448g	3700g per day for Men 19-50 years

Laver Seaweed VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Laver Seaweed or Tomato Paste?

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

• 500 calories of Laver Seaweed have 8 times more Vitamin A, 3.8 times more Vitamin B1, 6.8 times more Vitamin B2, 8.6 times more Vitamin B5, 1.7 times more Vitamin B6, 28.5 times more Vitamin B9 and 4.2 times more Vitamin C than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.8 times more Vitamin E than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Paste provide similar amounts of Vitamin B3 and Vitamin K per 500 calories.
• Both Raw Laver Seaweed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Laver Seaweed vs Tomato Paste:

• 500 calories of Laver Seaweed have 4.6 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 7.7 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Sodium, 3.9 times more Zinc and 2.7 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 9 times more Magnesium and 3.2 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Paste contain similar levels of Potassium per 500 calories.
• 500 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Laver Seaweed have 3.2 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Carbohydrate, 10.6 times more Sugars and 5.8 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Tomato Paste offer comparable quantities of Energy per 500 calories.
• Both Raw Laver Seaweed as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.