Comparing Nutrients in 7 ounces Wakame Seaweed VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Wakame Seaweed	Dried Acorns	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	82% 106g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	NA	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	NA	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	Dried Acorns	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	106% 1.38mg	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	57% 228μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Acorns	Recommended Dietary Allowance
Calcium	29.8% 298mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	180% 1.62mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	118% 2.7mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	115% 1730mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dried Acorns per 7 oz

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

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 347.5 times more Vitamin B6 than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Wakame Seaweed as well as Dried Acorns have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Dried Acorns:

• 7 ounces of Wakame Seaweed have 2.8 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, more Sodium and 15.8 times more Water than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.9 times more Copper, 1.3 times more Phosphorus, 14.2 times more Potassium and 1.8 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dried Acorns contain similar levels of Manganese per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Acorns contain 11.3 times more Energy, 49.1 times more Fat, 31.4 times more Saturated Fat, 605.2 times more Omega 6, 5.9 times more Carbohydrate and 2.7 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy and Omega 6