Comparing Nutrients in 7 ounces Wakame Seaweed VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Wakame Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	17.2% 6.55g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	29.8% 298mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	18% 0.16mg	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% 1.05mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Wakame Seaweed vs Cooked Frozen Carrots:

• 7 ounces of Wakame Seaweed have 2 times more Vitamin B1, 6.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 17.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 47 times more Vitamin A, 42 times more Vitamin B6 and 2.6 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots 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 Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Cooked Frozen Carrots:

• 7 ounces of Wakame Seaweed have 4.3 times more Calcium, 3.5 times more Copper, 4.1 times more Iron, 9.7 times more Magnesium, 8.4 times more Manganese, 2.6 times more Phosphorus and 14.8 times more Sodium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 5.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 22 times more Omega 3, 6.3 times more Sugars and 6.6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Wakame Seaweed as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in seven ounces.