Comparing Nutrients in 5 ounces Wakame Seaweed VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	9.97% 7.23g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.67% 4.3g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	9.3% 83.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	30.3% 0.39mg	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	69.5% 278μg	8.15% 32.6μg	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	4.72% 4.25mg	382% 344mg	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	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	17% 20.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	27.4% 0.25mg	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	38.6% 3.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	14.6% 0.34mg	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	16% 113mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	82.4% 1236mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 11.4 times more Vitamin B5, 8.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 139 times more Vitamin B6, 80.8 times more Vitamin C and 2.7 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wakame Seaweed vs Green Hot Chili Peppers:

• Raw Wakame Seaweed has 8.3 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 5.9 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium, 124.6 times more Sodium and 1.3 times more Zinc than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.8 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Wakame Seaweed has 1.5 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 7.8 times more Sugars and 3 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Wakame Seaweed as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.