Comparing Nutrients in 7 ounces Canned Carrot Juice VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Canned Carrot Juice	Wakame Seaweed	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	14% 18g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	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	4.18% 1.6g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	211% 1897μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	0.31% 0.004mg	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	2% 7.94μg	97% 389μg	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	18.7% 17mg	6.6% 5.95mg	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	15.3% 2.3mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Wakame Seaweed	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	62.6% 0.56mg	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	11.4% 0.91mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	121% 2.78mg	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	12% 83.3mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrot Juice VS Wakame Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrot Juice versus 7 oz of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrot Juice vs Wakame Seaweed:

• 7 ounces of Canned Carrot Juice have 53.1 times more Vitamin A, 1.5 times more Vitamin B1, 108.5 times more Vitamin B6, 2.8 times more Vitamin C and 2.9 times more Vitamin K than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 49 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Wakame Seaweed provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Canned Carrot Juice as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrot Juice vs Wakame Seaweed:

• 7 ounces of Canned Carrot Juice have 5.8 times more Potassium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 6.3 times more Calcium, 6.2 times more Copper, 4.7 times more Iron, 7.6 times more Magnesium, 10.8 times more Manganese, 1.9 times more Phosphorus, 13.2 times more Sodium and 2.1 times more Zinc than Canned Carrot Juice.
• Both Canned Carrot Juice and Wakame Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrot Juice lack sufficient amounts of Zinc
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Canned Carrot Juice as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrot Juice have 6 times more Sugars and 1.6 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.2 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice and Wakame Seaweed offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrot Juice provide inadequate amounts of Protein
• 7 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Canned Carrot Juice as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.