Comparing Nutrients in 7 ounces Laver Seaweed VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Laver Seaweed	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	3.83% 2.78g	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	1.57% 0.6g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	94% 1.2mg	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	72.4% 290μg	11% 43.7μg	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	86% 77.4mg	29.8% 26.8mg	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	13.2% 2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Baked Potato Skin	Recommended Dietary Allowance
Calcium	14% 139mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	180% 1.62mg	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	44.7% 3.57mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	53% 1.22mg	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	16.4% 115mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.56% 169g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Laver Seaweed versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Laver Seaweed vs Baked Potato Skin:

• 7 ounces of Laver Seaweed have 260 times more Vitamin A, 4.2 times more Vitamin B2, 6.6 times more Vitamin B9, 2.9 times more Vitamin C, 25 times more Vitamin E and 2.4 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Laver Seaweed.
• Both Laver Seaweed and Baked Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Laver Seaweed as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Laver Seaweed vs Baked Potato Skin:

• 7 ounces of Laver Seaweed have 2.1 times more Calcium, 1.6 times more Manganese, 2.3 times more Sodium, 2.1 times more Zinc and 1.8 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Copper, 3.9 times more Iron, 21.5 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Potassium than Raw Laver Seaweed.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver Seaweed as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Laver Seaweed have 1.4 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.7 times more Energy, 9 times more Carbohydrate and 26.3 times more Fiber than Raw Laver Seaweed.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Laver Seaweed as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.