Comparing Nutrients in 7 ounces Carrots VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Carrots	Wakame Seaweed	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	184% 1657μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0.31% 0.004mg	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	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	13% 11.7mg	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	8.73% 1.3mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Wakame Seaweed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Carrots have 46.4 times more Vitamin A, 69 times more Vitamin B6, 2 times more Vitamin C and 2.5 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 10.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Raw Wakame Seaweed have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Carrots as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Wakame Seaweed:

• Raw Carrots have 6.4 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 4.5 times more Calcium, 6.3 times more Copper, 7.3 times more Iron, 8.9 times more Magnesium, 9.8 times more Manganese, 2.3 times more Phosphorus, 7 times more Selenium, 12.6 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Wakame Seaweed have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 7.3 times more Sugars and 5.6 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Wakame Seaweed have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Carrots as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.