Comparing Nutrients in 7 ounces Wakame Seaweed VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Wakame Seaweed	Boiled Cauliflower	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	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.7% 4.13g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	26.4% 0.34mg	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	22% 87.3μg	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	98% 88mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	29.8% 298mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	3.97% 0.036mg	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	7.94% 0.64mg	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	11.4% 0.26mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	8.3% 282mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.3% 159g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Boiled Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Wakame Seaweed vs Boiled Cauliflower:

• 7 ounces of Wakame Seaweed have 18 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B9 and 14.3 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 86.5 times more Vitamin B6, 14.8 times more Vitamin C and 2.6 times more Vitamin K than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Wakame Seaweed as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Boiled Cauliflower:

• 7 ounces of Wakame Seaweed have 9.4 times more Calcium, 15.8 times more Copper, 6.8 times more Iron, 11.9 times more Magnesium, 10.6 times more Manganese, 2.5 times more Phosphorus, 58.1 times more Sodium and 2.2 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 2.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Raw Wakame Seaweed as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 2.2 times more Carbohydrate and 1.6 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 83.5 times more Omega 3, 3.2 times more Sugars and 4.6 times more Fiber than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.