Comparing Nutrients in 100 grams Wakame Seaweed VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Energy	1.55% 45kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.03% 9.14g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	53.5% 39g	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	1.3% 0.5g	62% 23.6g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Vitamin A	2% 18μg	380% 3423μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	44.5% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	80% 1.04mg	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	49% 196μg	13.8% 55μg	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	3.33% 3mg	16.2% 14.6mg	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	6.67% 1mg	36.3% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dry Carrot	Recommended Dietary Allowance
Calcium	15% 150mg	21% 212mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	41% 0.37mg	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	27.3% 2.18mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	48.5% 1.1mg	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	11.4% 80mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	58% 872mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.16% 80g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dry Carrot per 100 g

Compare the macro and micronutrient content in 100 g of Wakame Seaweed versus 100 g of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wakame Seaweed vs Dry Carrot:

• 100 grams of Wakame Seaweed have 3.6 times more Vitamin B9 than Dry Carrot.
• While 100 g of Dehydrated Carrot contain 190.2 times more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 520 times more Vitamin B6, 4.9 times more Vitamin C, 5.5 times more Vitamin E and 20.4 times more Vitamin K than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wakame Seaweed vs Dry Carrot:

• 100 grams of Wakame Seaweed have 1.3 times more Manganese, 3.2 times more Sodium and 20 times more Water than Dry Carrot.
• While 100 g of Dehydrated Carrot contain 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Phosphorus, 50.8 times more Potassium, 12.3 times more Selenium and 4.1 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dry Carrot contain similar levels of Magnesium per 100 grams.
• 100 grams of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dehydrated Carrot contain 7.6 times more Energy, 47.5 times more Omega 3, 63.5 times more Omega 6, 8.7 times more Carbohydrate, 59.7 times more Sugars, 47.2 times more Fiber and 2.7 times more Protein than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber