Comparing Nutrients in 7 ounces Wakame Seaweed VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Wakame Seaweed	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	20% 7.54g	38g per day for Men 19-50 years
Protein	10.7% 6g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	33.4% 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	97% 389μg	30.3% 121μg	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	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Brussels Sprouts	Recommended Dietary Allowance
Calcium	29.8% 298mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	15.4% 0.14mg	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	54% 4.33mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	29% 0.67mg	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	22.7% 159mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Wakame Seaweed versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Wakame Seaweed have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.1 times more Vitamin A, 2.3 times more Vitamin B1, 109.5 times more Vitamin B6, 28.3 times more Vitamin C and 33.4 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Brussels Sprouts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Brussels Sprouts:

• 7 ounces of Wakame Seaweed have 3.6 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese and 34.9 times more Sodium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 7.8 times more Potassium and 2.3 times more Selenium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Brussels Sprouts contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 49.5 times more Omega 3, 3.4 times more Sugars and 7.6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Brussels Sprouts offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.