Comparing Nutrients in 7 ounces Wakame Seaweed VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cauliflower	26%	8%	66%

Macro Nutrients

	Wakame Seaweed	Cauliflower	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Cauliflower	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cauliflower	Recommended Dietary Allowance
Calcium	29.8% 298mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Cauliflower per 7 oz

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

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 3.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B9 and 12.5 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 92 times more Vitamin B6, 16.1 times more Vitamin C and 2.9 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Wakame Seaweed as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Cauliflower:

• 7 ounces of Wakame Seaweed have 6.8 times more Calcium, 7.3 times more Copper, 5.2 times more Iron, 7.1 times more Magnesium, 9 times more Manganese, 1.8 times more Phosphorus, 29.1 times more Sodium and 1.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 1.8 times more Carbohydrate and 1.6 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.9 times more Sugars and 4 times more Fiber than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Wakame Seaweed as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.