Comparing Nutrients in 500 calories Wakame Seaweed VS Boiled Carrots

Weight per 500 calories

• Wakame Seaweed: 1111g
• Boiled Carrots: 1429g

Wakame Seaweed has 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	90% 117g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	113% 43g	38g per day for Men 19-50 years
Protein	60% 33.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.74mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	168% 2.2mg	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	544% 2178μg	50% 200μg	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	37% 33.3mg	57% 51.4mg	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	74% 11mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Boiled Carrots	Recommended Dietary Allowance
Calcium	167% 1667mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	303% 24.2mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	283% 1189mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	676% 15.6mg	96% 2.2mg	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	127% 889mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	14% 7.78μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	646% 9689mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	24% 889g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Wakame Seaweed has 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 60.9 times more Vitamin A, 1.4 times more Vitamin B1, 98.4 times more Vitamin B6, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wakame Seaweed vs Boiled Carrots:

• Raw Wakame Seaweed has 3.9 times more Calcium, 13 times more Copper, 5 times more Iron, 8.3 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 11.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Potassium, 1.3 times more Selenium and 1.4 times more Water than Raw Wakame Seaweed.

Comparison of macro-nutrients per 500 calories:

• Raw Wakame Seaweed has 2.8 times more Fat and 3.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.2 times more Omega 6, 6.8 times more Sugars and 7.7 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Wakame Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.