Comparing Nutrients in 5 ounces Agar Seaweed VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Agar Seaweed	Tomato Puree	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	13.7% 0.18mg	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	30% 120μg	3.9% 15.6μg	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	0% 0mg	16.7% 15mg	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	8.22% 1.23mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Tomato Puree	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	45.2% 0.41mg	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	33% 2.64mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	10.4% 0.24mg	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	1% 7.1mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Agar Seaweed versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Agar Seaweed vs Tomato Puree:

• 5 ounces of Agar Seaweed have 7.7 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, 5 times more Vitamin B1, 3.6 times more Vitamin B2, 26.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Agar Seaweed as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Agar Seaweed vs Tomato Puree:

• 5 ounces of Agar Seaweed have 3 times more Calcium, 2.9 times more Magnesium, 2.2 times more Manganese and 1.6 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 4.7 times more Copper, 8 times more Phosphorus and 1.9 times more Potassium than Raw Agar Seaweed.
• Both Agar Seaweed and Tomato Puree contain similar levels of Iron and Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Agar Seaweed as well as Canned Tomato Puree lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Tomato Puree contain 1.3 times more Carbohydrate, 17.3 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Fiber and Protein
• Both Raw Agar Seaweed as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.