Comparing Nutrients in 5 ounces Laver Seaweed VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	16.4% 12g	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	4.14% 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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	41% 369μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	4.36% 0.057mg	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	51.7% 207μg	10.6% 42.5μg	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	61.4% 55.3mg	78.7% 71mg	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	9.45% 1.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	6.93% 0.062mg	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	32% 2.55mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	0.86% 0.02mg	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	11.7% 82.2mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Laver Seaweed versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Laver Seaweed vs Fresh Orange juice:

• 5 ounces of Laver Seaweed have 26 times more Vitamin A, 14.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, 25 times more Vitamin E and 40 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Vitamin C than Raw Laver Seaweed.
• Both Laver Seaweed and Fresh Orange juice provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Laver Seaweed as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Laver Seaweed vs Fresh Orange juice:

• 5 ounces of Laver Seaweed have 6.4 times more Calcium, 6 times more Copper, 9 times more Iron, 70.6 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 48 times more Sodium and 21 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.5 times more Magnesium than Raw Laver Seaweed.
• Both Laver Seaweed and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Laver Seaweed as well as Raw Orange juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Laver Seaweed have 8.3 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2 times more Carbohydrate and 17.1 times more Sugars than Raw Laver Seaweed.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Protein
• Both Raw Laver Seaweed as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in five ounces.