Comparing Nutrients in 100 grams Wakame Seaweed VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Wakame Seaweed	Orange Tomatoes	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.43% 0.073g	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	2.45% 3.18g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	1.3% 0.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	2.07% 1.16g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.72% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	4.6% 0.06mg	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	7.25% 29μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Orange Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	6.9% 0.062mg	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	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	3.83% 0.088mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	58% 872mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Orange Tomatoes per 100 g

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

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

• 100 grams of Wakame Seaweed have 1.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.8 times more Vitamin B9 than Orange Tomatoes.
• While 100 g of Raw Orange Tomatoes contain 4.2 times more Vitamin A, 30 times more Vitamin B6 and 5.3 times more Vitamin C than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wakame Seaweed vs Orange Tomatoes:

• 100 grams of Wakame Seaweed have 30 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 13.4 times more Magnesium, 15.9 times more Manganese, 2.8 times more Phosphorus, 20.8 times more Sodium and 2.7 times more Zinc than Orange Tomatoes.
• While 100 g of Raw Orange Tomatoes contain 4.2 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Orange Tomatoes contain similar levels of Water per 100 grams.
• 100 grams of Wakame Seaweed lack sufficient amounts of Potassium
• 100 grams of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wakame Seaweed have 2.9 times more Carbohydrate and 2.6 times more Protein than Orange Tomatoes.
• While 100 g of Raw Orange Tomatoes contain 1.8 times more Fiber than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Wakame Seaweed as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.