Comparing Nutrients in 500 calories Wakame Seaweed VS Oranges with Peel

Weight per 500 calories

• Wakame Seaweed: 1111g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.4 times more energy per unit of mass than Raw Wakame Seaweed, which is low in comparison to other foods. Wakame Seaweed having low energy density.

Discover which food has more nutrients per 500 calories - Wakame Seaweed or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	95% 123g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	NA	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	94% 35.7g	38g per day for Men 19-50 years
Protein	60% 33.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.74mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Oranges with Peel	Recommended Dietary Allowance
Calcium	167% 1667mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	283% 1189mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	676% 15.6mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	14% 7.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	646% 9689mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	24% 889g	17.7% 653g	3700g per day for Men 19-50 years

Wakame Seaweed VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wakame Seaweed or Oranges with Peel ?

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

• 500 calories of Wakame Seaweed have 1.9 times more Vitamin A, 6.4 times more Vitamin B2, 4.5 times more Vitamin B3, 3 times more Vitamin B5 and 9.1 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 33.2 times more Vitamin B6 and 16.9 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Oranges with Peel provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Wakame Seaweed vs Oranges with Peel :

• 500 calories of Wakame Seaweed have 3 times more Calcium, 7 times more Copper, 3.8 times more Iron, 10.7 times more Magnesium, 5.1 times more Phosphorus, 1.4 times more Selenium, 610.4 times more Sodium, 4.8 times more Zinc and 1.4 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.8 times more Potassium than Raw Wakame Seaweed.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wakame Seaweed have 3.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6.4 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Wakame Seaweed as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.