Comparing Nutrients in 100 grams Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.07% 31kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.32% 5.62g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	5.44% 49μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	28% 0.36mg	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	5.75% 23μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.9% 3.5mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.5% 15IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.47% 0.67mg	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	12% 0.11mg	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	101% 8.07mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	9.8% 0.23mg	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	4.57% 32mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	35% 526mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	1.37% 50.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Pan-fried Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.2 times more Vitamin B1, 3.8 times more Vitamin B2, more Vitamin B12, 1.3 times more Vitamin C and more Vitamin D than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.9 times more Vitamin B3, 12.1 times more Vitamin B6 and 2.5 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 100 grams for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Pan-fried Refrigerated Hash Brown Potatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 3.6 times more Calcium, 10.9 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 6.8 times more Sodium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.8 times more Copper, 3.8 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparison of macro-nutrients per 100 grams:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.3 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7.8 times more Energy, 60.6 times more Fat, 16.1 times more Saturated Fat, 6 times more Carbohydrate and 1.7 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Glucose and Sucrose in 100 g.