Comparing Nutrients in 7 ounces Irishmoss Seaweed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	5.35% 3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	33% 0.43mg	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	90% 361μg	5.95% 24μg	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	6.6% 5.95mg	48.3% 43.5mg	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	11.5% 1.73mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Tomato Paste	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	80.5% 0.72mg	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	221% 17.7mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	26% 0.6mg	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	44.5% 312mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.36% 161g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Irishmoss Seaweed versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Irishmoss Seaweed vs Tomato Paste:

• 7 ounces of Irishmoss Seaweed have 3 times more Vitamin B2, 1.2 times more Vitamin B5 and 15.2 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 12.7 times more Vitamin A, 4 times more Vitamin B1, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 7.3 times more Vitamin C, 4.9 times more Vitamin E and 2.3 times more Vitamin K than Raw Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Irishmoss Seaweed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Irishmoss Seaweed vs Tomato Paste:

• 7 ounces of Irishmoss Seaweed have 2 times more Calcium, 3 times more Iron, 3.4 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.4 times more Copper, 16.1 times more Potassium and 7.6 times more Selenium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Tomato Paste contain similar levels of Sodium per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 1.7 times more Energy, 1.5 times more Carbohydrate, 20 times more Sugars, 3.2 times more Fiber and 2.9 times more Protein than Raw Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Raw Irishmoss Seaweed as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.