Comparing Nutrients in 7 ounces Oranges VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Oranges	Agar Seaweed	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	12.5% 4.76g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oranges	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	4.9% 0.064mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Agar Seaweed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	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	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	2.5% 0.2mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 17.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 2.8 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Agar Seaweed have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Oranges as well as Raw Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Agar Seaweed:

• Raw Oranges have 2.8 times more Phosphorus than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 1.4 times more Calcium, 1.4 times more Copper, 18.6 times more Iron, 6.7 times more Magnesium, 14.9 times more Manganese, 1.4 times more Selenium and 8.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Agar Seaweed have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.8 times more Energy, 1.7 times more Carbohydrate, 33.4 times more Sugars, 4.8 times more Fiber and 1.7 times more Protein than Raw Agar Seaweed.
• Both Raw Oranges as well as Raw Agar Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.