Comparing Nutrients in 5 ounces Agar Seaweed VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Agar Seaweed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.15% 0.048g	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	0.81% 0.14g	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	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	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	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	4.2% 0.096mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	7.96% 271mg	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	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Tomatoes in Juice with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Agar Seaweed vs Tomatoes in Juice with Salt:

• 5 ounces of Agar Seaweed have 2.6 times more Vitamin B5, 10.6 times more Vitamin B9 and 1.5 times more Vitamin E than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 115 times more Vitamin B1, 2.5 times more Vitamin B2, 12.9 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin C 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 Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Agar Seaweed vs Tomatoes in Juice with Salt:

• 5 ounces of Agar Seaweed have 1.6 times more Calcium, 3.3 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese and 4.8 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Phosphorus and 12.8 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Tomatoes in Juice with Salt contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Raw Agar Seaweed as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Agar Seaweed have 1.9 times more Carbohydrate than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.1 times more Sugars and 3.8 times more Fiber than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Fiber
• Both Raw Agar Seaweed as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.