Comparing Nutrients in 5 ounces Irishmoss Seaweed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	20.6% 27g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	3.82% 2.14g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	23.6% 0.31mg	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	64.5% 258μg	4.25% 17μg	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	4.72% 4.25mg	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Calcium	10.2% 102mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	57.5% 0.52mg	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	158% 12.6mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	18.6% 0.43mg	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	31.8% 223mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Tomato Paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Irishmoss Seaweed vs Tomato Paste:

• 5 ounces of Irishmoss Seaweed have 3 times more Vitamin B2, 1.2 times more Vitamin B5 and 15.2 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 12.7 times more Vitamin A, 4 times more Vitamin B1, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 7.3 times more Vitamin C, 4.9 times more Vitamin E and 2.3 times more Vitamin K than Raw Irishmoss Seaweed.
• 5 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Irishmoss Seaweed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Irishmoss Seaweed vs Tomato Paste:

• 5 ounces of Irishmoss Seaweed have 2 times more Calcium, 3 times more Iron, 3.4 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.4 times more Copper, 16.1 times more Potassium and 7.6 times more Selenium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Tomato Paste contain similar levels of Sodium per five ounces.
• 5 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Tomato Paste contain 1.7 times more Energy, 1.5 times more Carbohydrate, 20 times more Sugars, 3.2 times more Fiber and 2.9 times more Protein than Raw Irishmoss Seaweed.
• 5 ounces of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Raw Irishmoss Seaweed as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.