Comparing Nutrients in 5 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.5% 44kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.13% 7.97g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.7% 0.51g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	28% 0.36mg	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	8.15% 32.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.54% 21.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.33% 0.95mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	9.76% 0.088mg	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	143% 11.4mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	8.63% 0.2mg	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	6.48% 45.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	49.7% 746mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.2 times more Vitamin B1, 8.6 times more Vitamin B2, more Vitamin B12, more Vitamin D and 9.6 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 3.9 times more Vitamin B3, 8.6 times more Vitamin B6 and 1.4 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 5 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 6 times more Calcium, 16.8 times more Iron, 4.4 times more Magnesium, 5.1 times more Manganese and 12.5 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.2 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Copper, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.5 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.7 times more Energy and 3.4 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Protein per 5 oz.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.