Comparing Nutrients in 7 ounces Wakame Seaweed VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Shallots	13%	1%	86%

Macro Nutrients

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	21.5% 15.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Shallots	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	52.7% 0.68mg	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	17% 67.5μg	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	17.6% 16mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Calcium	29.8% 298mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	19.4% 0.17mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	25% 0.58mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Shallots per 7 oz

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

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 11.5 times more Vitamin B2, 8 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B9, 25 times more Vitamin E and 6.6 times more Vitamin K than Shallots.
• While 7 oz of Raw Shallots contain 172.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Shallots have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Wakame Seaweed as well as Raw Shallots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Shallots:

• 7 ounces of Wakame Seaweed have 4.1 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 5.1 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus and 72.7 times more Sodium than Shallots.
• While 7 oz of Raw Shallots contain 6.7 times more Potassium and 1.7 times more Selenium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 1.2 times more Protein than Shallots.
• While 7 oz of Raw Shallots contain 1.6 times more Energy, 1.8 times more Carbohydrate, 12.1 times more Sugars and 6.4 times more Fiber than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Wakame Seaweed as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Wakame Seaweed VS Shallots

What are the health benefits of Wakame Seaweed compared to Shallots?

Wakame seaweed is a good source of essential nutrients such as vitamins, minerals, and antioxidants. It is particularly rich in iodine, which is important for thyroid function. Wakame also contains fiber, which can support digestive health. Shallots, on the other hand, are a good source of antioxidants and vitamins like vitamin C and B6. They also contain minerals like potassium and manganese. Both wakame seaweed and shallots can be beneficial for overall health when included as part of a balanced vegan diet.

Can I lose weight easier by eating more Wakame Seaweed or Shallots?

Both Wakame seaweed and shallots can be beneficial for weight loss due to their low calorie and high nutrient content. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than you burn. Incorporating a variety of nutrient-dense foods like Wakame seaweed and shallots, along with a balanced diet and regular physical activity, can support your weight loss goals. It's important to focus on overall dietary patterns rather than individual foods for sustainable weight loss.

Should I eat more Wakame Seaweed or more Shallots to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both Wakame seaweed and shallots can be part of a balanced diet, but for muscle gain, it is recommended to prioritize protein-rich plant foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a variety of plant-based protein sources along with a well-rounded diet and regular exercise can support muscle growth and overall health.

What is the environmental impact of producing Wakame Seaweed compared to Shallots?

The environmental impact of producing Wakame Seaweed is generally lower compared to producing Shallots. Seaweed cultivation requires less land, water, and resources, and it also helps improve water quality by absorbing excess nutrients. Additionally, seaweed farming can sequester carbon dioxide from the atmosphere, making it a more sustainable option for the environment.