Comparing Nutrients in 100 grams Wakame Seaweed VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Shallots	13%	1%	86%

Macro Nutrients

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Energy	1.55% 45kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.22% 0.037g	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	13% 17g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	11% 7.87g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	26.5% 0.35mg	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	8.5% 34μg	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	8.9% 8mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Shallots	Recommended Dietary Allowance
Calcium	15% 150mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	9.78% 0.088mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	12.7% 0.29mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	9.82% 334mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	58% 872mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Shallots per 100 g

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

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

• 100 grams of Wakame Seaweed have more Vitamin A, 11.5 times more Vitamin B2, 8 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B9, 25 times more Vitamin E and 6.6 times more Vitamin K than Shallots.
• While 100 g of Raw Shallots contain 172.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Wakame Seaweed have insufficient amounts of Vitamin B6
• 100 grams of Shallots have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Wakame Seaweed as well as Raw Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wakame Seaweed vs Shallots:

• 100 grams of Wakame Seaweed have 4.1 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 5.1 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus and 72.7 times more Sodium than Shallots.
• While 100 g of Raw Shallots contain 6.7 times more Potassium and 1.7 times more Selenium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Shallots contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wakame Seaweed have 1.2 times more Protein than Shallots.
• While 100 g of Raw Shallots contain 1.6 times more Energy, 1.8 times more Carbohydrate, 12.1 times more Sugars and 6.4 times more Fiber than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Wakame Seaweed as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.