Comparing Nutrients in 7 ounces Wakame Seaweed VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wakame Seaweed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.04% 0.33g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	40% 52g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.7% 6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	3.75% 3.37mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.8% 298mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	NA	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	26.3% 893mg	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	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	NA	11mg per day for Men 19-50 years
Water	4.3% 159g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Wakame Seaweed vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Wakame Seaweed have 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Wakame Seaweed vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Wakame Seaweed have 10 times more Calcium, 4.4 times more Iron and 2.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 9 times more Potassium than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Energy, 2.9 times more Carbohydrate and 5.2 times more Fiber than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy and Fiber