Comparing Nutrients in 5 ounces Valencia Oranges VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Valencia Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.13% 7.97g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.27% 0.043mg	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	14% 55.3μg	8.15% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.54% 21.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	9.45% 0.085mg	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	1.6% 0.13mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	43.8% 1mg	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	3.44% 24mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Raw Valencia Oranges have 1.5 times more Vitamin B1, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 13.9 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 4.1 times more Vitamin A, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.6 times more Copper, 89.7 times more Iron, 8.4 times more Magnesium, 30.9 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.6 times more Energy and 2.1 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.8 times more Fiber and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.