Comparing Nutrients in 5 ounces Baked Potatoes VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Baked Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.97% 13g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.27% 0.92g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0.22% 0.003mg	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	9.92% 39.7μg	69.5% 278μg	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	15% 13.6mg	4.72% 4.25mg	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	0.38% 0.057mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Wakame Seaweed	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	44.7% 0.4mg	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	19% 1.53mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	86.3% 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	14% 99mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	82.4% 1236mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Wakame Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potatoes versus 5 oz of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Wakame Seaweed:

• 5 ounces of Baked Potatoes have 155.5 times more Vitamin B6 and 3.2 times more Vitamin C than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 18 times more Vitamin A, 4.8 times more Vitamin B2, 1.9 times more Vitamin B5, 7 times more Vitamin B9, 25 times more Vitamin E and 2.7 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Wakame Seaweed provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Whole Baked Potatoes as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potatoes vs Wakame Seaweed:

• 5 ounces of Baked Potatoes have 10.7 times more Potassium than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 10 times more Calcium, 2.4 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 6.4 times more Manganese and 87.2 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Wakame Seaweed contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Baked Potatoes lack sufficient amounts of Calcium
• 5 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Whole Baked Potatoes as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potatoes have 2.1 times more Energy, 2.3 times more Carbohydrate and 4.4 times more Fiber than Wakame Seaweed.
• Both Baked Potatoes and Wakame Seaweed offer comparable quantities of Protein per five ounces.
• 5 ounces of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Whole Baked Potatoes as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6 in five ounces.