Comparing Nutrients in 100 grams Navel Oranges VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.9% 0.65g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.15% 0.002mg	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	8.5% 34μg	49% 196μg	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	65.7% 59mg	3.33% 3mg	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	1% 0.15mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Calcium	4.3% 43mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	31.6% 0.28mg	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	1.63% 0.13mg	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	61% 1.4mg	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	3.3% 23mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	58% 872mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Wakame Seaweed:

• Raw Navel Oranges have 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.5 times more Vitamin A, 4.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 5.8 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Wakame Seaweed have similar amounts of Vitamin B1 per 100 g.
• Both Raw Navel Oranges as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Wakame Seaweed:

• Raw Navel Oranges have 3.3 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.5 times more Calcium, 7.3 times more Copper, 16.8 times more Iron, 9.7 times more Magnesium, 48.3 times more Manganese, 3.5 times more Phosphorus, more Selenium, 872 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Wakame Seaweed have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.4 times more Carbohydrate, 13.1 times more Sugars and 4.4 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Wakame Seaweed have similar amounts of Energy per 100 g.
• Both Raw Navel Oranges as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.