Comparing Nutrients in 500 calories Wakame Seaweed VS Oranges

Weight per 500 calories

• Wakame Seaweed: 1111g
• Oranges: 1064g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Wakame Seaweed	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	96% 125g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	137% 99g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	67% 25.5g	38g per day for Men 19-50 years
Protein	60% 33.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Oranges	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.74mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Oranges	Recommended Dietary Allowance
Calcium	167% 1667mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	53% 0.48mg	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	303% 24.2mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	283% 1189mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	676% 15.6mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	14% 7.78μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	646% 9689mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	24% 889g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Wakame Seaweed has 1.7 times more Vitamin A, 6 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B5, 6.8 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B1, 28.7 times more Vitamin B6 and 17 times more Vitamin C than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wakame Seaweed vs Oranges:

• Raw Wakame Seaweed has 3.9 times more Calcium, 6.6 times more Copper, 22.8 times more Iron, 11.2 times more Magnesium, 58.5 times more Manganese, 6 times more Phosphorus, 1.5 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.5 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Wakame Seaweed has 5.6 times more Fat and 3.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 13.8 times more Sugars and 4.6 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Wakame Seaweed as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.