Comparing Nutrients in 300 calories Wakame SeaweedVS Baked Potatoes

Weight per 300 calories

Wakame Seaweed

667g

Baked Potatoes

323g

Whole Baked Potatoes have 2.1 times more energy per unit of mass than Raw Wakame Seaweed, which is average in comparison to other foods. Wakame Seaweed having low energy density.

Which food has more nutrients per 300 calories - Wakame Seaweed or Baked Potatoes?

Macros Ratio

Protein Fat Carbs

Wakame Seaweed

22%

11%

67%

Baked Potatoes

10%

89%

300 kcal ▼

Macro Nutrients

Wakame Seaweedvs Baked Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.4%4.27g

Fat

0.43%0.42g

4.27 gvs0.42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.7%0.87g

Saturated Fat

0.34%0.11g

0.87 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.83%0.013g

Omega 3

2.62%0.042g

0.013 gvs0.042 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.067g

Omega 6

0.82%0.14g

0.067 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47%61g

Carbohydrate

52.5%68.2g

61 gvs68.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.98%4.33g

Sugars

5.25%3.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.33 gvs3.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.5%1.1g

≤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]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.77%3.33g

Fiber

18.7%7.1g

3.33 gvs7.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36%20g

Protein

14.4%8.06g

20 gvs8.06 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Wakame Seaweedvs Baked Potatoes

13.3%120μg

Vitamin A

0.36%3.23μg

RAE, retinol activity equivalents

120 μgvs3.23 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg

Vitamin B1

17.2%0.21mg

Thiamine

0.4 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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118%1.53mg

Vitamin B2

12%0.15mg

Riboflavin

1.53 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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66.7%10.7mg

Vitamin B3

28.4%4.55mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs4.55 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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93%4.65mg

Vitamin B5

24.3%1.2mg

Pantothenic acid

4.65 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.03%0.013mg

Vitamin B6

77%1mg

Pyridoxine

0.013 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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327%1307μg

Vitamin B9

22.6%90μg

Folates and Folic Acid

1307 μgvs90 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.2%20mg

Vitamin C

34.4%31mg

Ascorbic acid

20 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44.4%6.67mg

Vitamin E

0.86%0.13mg

Tocopherols and Tocotrienols

6.67 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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29.4%35.3μg

Vitamin K

5.38%6.45μg

Phytomenadione or phylloquinone

35.3 μgvs6.45 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Wakame Seaweedvs Baked Potatoes

100%1000mg

Calcium

4.84%48.4mg

1000 mgvs48.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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210%1.9mg

Copper

42.3%0.38mg

1.9 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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182%14.5mg

Iron

43.5%3.5mg

14.5 mgvs3.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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170%713mg

Magnesium

21.5%90mg

713 mgvs90 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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406%9.33mg

Manganese

30.7%0.71mg

9.33 mgvs0.71 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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76%533mg

Phosphorus

32.3%226mg

533 mgvs226 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.8%333mg

Potassium

50.8%1726mg

333 mgvs1726 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.5%4.67μg

Selenium

2.35%1.3μg

4.67 μgvs1.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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388%5813mg

Sodium

2.15%32.3mg

5813 mgvs32.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.53mg

Zinc

10.6%1.16mg

2.53 mgvs1.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14.4%533g

Water

6.53%242g

533 gvs242 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Wakame Seaweed vs Baked Potatoes:

Raw Wakame Seaweed has 37.2 times more Vitamin A, 1.9 times more Vitamin B1, 9.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 14.5 times more Vitamin B9, 51.7 times more Vitamin E and 5.5 times more Vitamin K than Whole Baked Potatoes.
While Whole Baked Potatoes contain 75.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Wakame Seaweed.
Both Raw Wakame Seaweed as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wakame Seaweed vs Baked Potatoes:

Raw Wakame Seaweed has 20.7 times more Calcium, 5 times more Copper, 4.2 times more Iron, 7.9 times more Magnesium, 13.2 times more Manganese, 2.4 times more Phosphorus, 3.6 times more Selenium, 180.2 times more Sodium, 2.2 times more Zinc and 2.2 times more Water than Whole Baked Potatoes.
While Whole Baked Potatoes contain 5.2 times more Potassium than Raw Wakame Seaweed.

Comparison of macro-nutrients per 300 calories:

Raw Wakame Seaweed has 10.2 times more Fat and 2.5 times more Protein than Whole Baked Potatoes.
While Whole Baked Potatoes contain 2.1 times more Fiber than Raw Wakame Seaweed.
Both Raw Wakame Seaweed and Whole Baked Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Wakame Seaweed as well as Whole Baked Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wakame SeaweedVS Green Hot Chili PeppersBaked PotatoesVS Green Hot Chili PeppersWakame SeaweedVS Microwaved PotatoesBaked PotatoesVS Microwaved Potatoes

Compare Foods

Comparing Nutrients in 300 calories Wakame SeaweedVS Baked Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Wakame Seaweed or Baked Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: