Comparing Nutrients in 500 calories Wakame Seaweed VS Green Hot Chili Peppers

Weight per 500 calories

• Wakame Seaweed: 1111g
• Green Hot Chili Peppers: 1250g

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 Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	91% 118g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	88% 63.8g	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	49.3% 18.8g	38g per day for Men 19-50 years
Protein	60% 33.7g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	82% 738μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.74mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	267% 3.48mg	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	72% 288μg	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	3368% 3031mg	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	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	167% 1667mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	242% 2.18mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	283% 1189mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	676% 15.6mg	129% 2.96mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	14% 7.78μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	646% 9689mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	24% 889g	29.6% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 10.2 times more Vitamin B5, 7.6 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.7 times more Vitamin A, 1.7 times more Vitamin B1, 156.4 times more Vitamin B6, 90.9 times more Vitamin C and 3 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 7.4 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium and 110.7 times more Sodium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 7.7 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Wakame Seaweed has 2.8 times more Fat and 1.3 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 11.7 times more Omega 6, 8.8 times more Sugars and 3.4 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.