Comparing Nutrients in 100 grams Dried Agar Seaweed VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Energy	10.6% 306kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	10% 13g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	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	20.3% 7.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.67% 33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	6.6% 0.086mg	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	145% 580μg	2.75% 11μg	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	0% 0mg	20.2% 18mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	62.5% 625mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	10.6% 0.095mg	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	268% 21.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	8.4% 0.19mg	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	7.43% 52mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Agar Seaweed vs Stewed Tomatoes:

• Dried Agar Seaweed has 2.8 times more Vitamin B2, 11.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 52.7 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain more Vitamin A, 10.8 times more Vitamin B1, 5.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Agar Seaweed vs Stewed Tomatoes:

• Dried Agar Seaweed has 24 times more Calcium, 6.4 times more Copper, 20.2 times more Iron, 51.3 times more Magnesium, 22.3 times more Manganese, 1.4 times more Phosphorus, 4.6 times more Potassium, 6.2 times more Selenium and 32.2 times more Zinc than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 4.5 times more Sodium and 9.3 times more Water than Dried Agar Seaweed.

Comparison of macro-nutrients per 100 grams:

• Dried Agar Seaweed has 3.9 times more Energy, 6.2 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 8.9 times more Fat, 8.5 times more Saturated Fat, 38 times more Omega 3 and 209.8 times more Omega 6 than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.