Comparing Nutrients in 7 ounces Carrots VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Carrots	Agar Seaweed	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	13% 9.4g	0.77% 0.56g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	42% 169μg	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	13% 11.7mg	0% 0mg	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	8.73% 1.3mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Agar Seaweed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	32% 0.74mg	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	9.92% 69.5mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Agar Seaweed:

• Raw Carrots have more Vitamin A, 13.2 times more Vitamin B1, 2.6 times more Vitamin B2, 17.9 times more Vitamin B3, 4.3 times more Vitamin B6, more Vitamin C and 5.7 times more Vitamin K than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 4.5 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Raw Agar Seaweed have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Carrots as well as Raw Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Agar Seaweed:

• Raw Carrots have 7 times more Phosphorus, 1.4 times more Potassium and 7.7 times more Sodium than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 1.6 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 5.6 times more Magnesium, 2.6 times more Manganese, 7 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Agar Seaweed have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.6 times more Energy, 1.4 times more Carbohydrate, 16.9 times more Sugars, 5.6 times more Fiber and 1.7 times more Protein than Raw Agar Seaweed.
• Both Raw Carrots as well as Raw Agar Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.