Comparing Nutrients in 7 ounces Wakame Seaweed VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	121% 158g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	106% 77g	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	2.6% 0.99g	123% 47g	38g per day for Men 19-50 years
Protein	10.7% 6g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	159% 2.06mg	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	27.3% 109μg	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	32% 29mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Calcium	29.8% 298mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	81.6% 0.73mg	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	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	96% 2.2mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dry Carrot per 7 oz

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

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

• 7 ounces of Wakame Seaweed have 3.6 times more Vitamin B9 than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 190.2 times more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 520 times more Vitamin B6, 4.9 times more Vitamin C, 5.5 times more Vitamin E and 20.4 times more Vitamin K than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Dry Carrot:

• 7 ounces of Wakame Seaweed have 1.3 times more Manganese, 3.2 times more Sodium and 20 times more Water than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Phosphorus, 50.8 times more Potassium, 12.3 times more Selenium and 4.1 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dry Carrot contain similar levels of Magnesium 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 Dehydrated Carrot contain 7.6 times more Energy, 47.5 times more Omega 3, 63.5 times more Omega 6, 8.7 times more Carbohydrate, 59.7 times more Sugars, 47.2 times more Fiber and 2.7 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber