Comparing Nutrients in 5 ounces Wakame Seaweed VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	3.4% 0.58g	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	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.67% 4.3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	31% 0.4mg	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	33.7% 135μg	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	45.5% 41mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	19% 0.17mg	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	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	16% 0.37mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	82.4% 1236mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Sprouted Radish Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Wakame Seaweed versus 5 oz of Sprouted Radish Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wakame Seaweed vs Sprouted Radish Seeds:

• 5 ounces of Wakame Seaweed have 2.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Sprouted Radish Seeds.
• While 5 oz of Raw Sprouted Radish Seeds contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 142.5 times more Vitamin B6 and 9.6 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Sprouted Radish Seeds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wakame Seaweed vs Sprouted Radish Seeds:

• 5 ounces of Wakame Seaweed have 2.9 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese and 145.3 times more Sodium than Sprouted Radish Seeds.
• While 5 oz of Raw Sprouted Radish Seeds contain 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Sprouted Radish Seeds contain similar levels of Water per five ounces.
• 5 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wakame Seaweed have 2.5 times more Carbohydrate than Sprouted Radish Seeds.
• While 5 oz of Raw Sprouted Radish Seeds contain 4 times more Fat, 5.9 times more Saturated Fat, 361 times more Omega 3, 41 times more Omega 6 and 1.3 times more Protein than Raw Wakame Seaweed.
• 5 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6
• Both Raw Wakame Seaweed as well as Raw Sprouted Radish Seeds provide inadequate amounts of Energy in five ounces.