Comparing Nutrients in 7 ounces Wakame Seaweed VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Wakame Seaweed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	6.73% 4.9g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.7% 6g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	17% 0.22mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29.8% 298mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	22.7% 0.2mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	39% 0.89mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.3% 159g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wakame Seaweed vs Canned Carrots with Liquids and Salt:

• Raw Wakame Seaweed has 3.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B5, 24.5 times more Vitamin B9, 1.5 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 34.1 times more Vitamin A, 56 times more Vitamin B6 and 1.8 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wakame Seaweed vs Canned Carrots with Liquids and Salt:

• Raw Wakame Seaweed has 4.8 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 11.9 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 1.8 times more Selenium, 3.6 times more Sodium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.5 times more Potassium than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Wakame Seaweed has 2 times more Energy, 1.7 times more Carbohydrate and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.8 times more Sugars and 3.6 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.