Comparing Nutrients in 100 calories Oranges VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 100 calories

• Oranges: 213g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g

Oranges have 1.5 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has low energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 100 calories - Oranges or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	14% 18g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	13.4% 5.1g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	17.6% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	7.44% 0.097mg	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	16% 64μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	12.5% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.06% 48.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	8.5% 85mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	21.5% 0.19mg	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	2.66% 0.21mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	100% 2.3mg	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	4.26% 29.8mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	5% 185g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Raw Oranges have 1.3 times more Vitamin B6 and 10 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 6.8 times more Vitamin A, 7.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12, more Vitamin D and 5.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Oranges vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.4 times more Calcium, 2 times more Copper, 122.4 times more Iron, 12.7 times more Magnesium, 43.1 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, more Sodium, 6.7 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.4 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.8 times more Fiber and 3 times more Protein than Raw Oranges.
• Both Raw Oranges and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.