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#1: Wakame
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#2: Seaweed Canadian Cultivated Emi-tsunomata Dry
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#3: Cooked Swiss Chard
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Nutrition Comparison of Wakame, Seaweed Canadian Cultivated Emi-tsunomata Dry, and Cooked Swiss Chard

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)2% DV45 calories
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)13% DV259 calories
  • Cooked Swiss Chard100 grams (x1)1% DV20 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)1% DV0.6g
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)2% DV1.4g
  • Cooked Swiss Chard100 grams (x1)0% DV0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)3% DV9.1g
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)15% DV46.2g
  • Cooked Swiss Chard100 grams (x1)1% DV4.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)6% DV3g
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)31% DV15.3g
  • Cooked Swiss Chard100 grams (x1)4% DV1.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)0% DV0mg
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)11% DV33mg
  • Cooked Swiss Chard100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)2% DV0.5g
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)147% DV36.7g
  • Cooked Swiss Chard100 grams (x1)8% DV2.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)1% DV0.7g
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)~% DV~g
  • Cooked Swiss Chard100 grams (x1)2% DV1.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)12% DV2.2mg
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)369% DV66.4mg
  • Cooked Swiss Chard100 grams (x1)13% DV2.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)12% DV150mg
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)23% DV299mg
  • Cooked Swiss Chard100 grams (x1)4% DV58mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Wakame100 grams (x1)1% DV50mg
  • Seaweed Canadian Cultivated Emi-tsunomata Dry100 grams (x1)63% DV2944mg
  • Cooked Swiss Chard100 grams (x1)12% DV549mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
45
(2%)
259
(13%)
20
(1%)
Fat (g)
(%DV)
0.6
(1%)
1.4
(2%)
0.1
(0%)
Protein (g)
(%DV)
3
(6%)
15.3
(31%)
1.9
(4%)
Carbohydrates (g)
(%DV)
9.1
(3%)
46.2
(15%)
4.1
(1%)
Sugar (g)
(%DV)
0.7
(1%)
~
(~%)
1.1
(2%)
Fiber (g)
(%DV)
0.5
(2%)
36.7
(147%)
2.1
(8%)
Cholesterol (mg)
(%DV)
0
(0%)
33
(11%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.5
(2%)
0
(0%)
Net Carbs (g)8.69.52
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
150
(12%)
299
(23%)
58
(4%)
Iron (mg)
(%DV)
2.2
(12%)
66.4
(369%)
2.3
(13%)
Potassium (mg)
(%DV)
50
(1%)
2944
(63%)
549
(12%)
Magnesium (mg)
(%DV)
107
(25%)
692
(165%)
86
(20%)
Phosphorus (mg)
(%DV)
80
(6%)
260
(21%)
33
(3%)
Sodium (mg)
(%DV)
872
(36%)
4331
(180%)
179
(7%)
Zinc (mg)
(%DV)
0.4
(3%)
2.5
(23%)
0.3
(3%)
Copper (mg)
(%DV)
0.3
(32%)
0.5
(52%)
0.2
(18%)
Manganese (mg)
(%DV)
1.4
(61%)
5.9
(256%)
0.3
(15%)
Selenium (μg)
(%DV)
0.7
(1%)
~
(~%)
0.9
(2%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
18
(2%)
406
(45%)
306
(34%)
Vitamin C (mg)
(%DV)
3
(3%)
29
(32%)
18
(20%)
Vitamin B12 (μg)
(%DV)
0
(0%)
2.3
(94%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.5
(40%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.2
(18%)
1.6
(122%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
1.6
(10%)
3.8
(23%)
0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(14%)
~
(~%)
0.2
(3%)
Vitamin B6 (mg)
(%DV)
0
(0%)
0.2
(14%)
0.1
(5%)
Folate (B9) (μg)
(%DV)
196
(49%)
188
(47%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
196
(49%)
188
(47%)
9
(2%)
Folate (DFE) (μg)
(%DV)
196
(49%)
188
(47%)
9
(2%)
Choline (mg)
(%DV)
13.9
(3%)
~
(~%)
28.7
(5%)
Retinol (μg)0~0
Vitamin A (IU)
(%DV)
360
(12%)
8120
(271%)
6124
(204%)
Beta Carotene (μg)
(%RDA)
216
(2%)
4872
(45%)
3652
(34%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
45
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)0~11015
Vitamin E (mg)
(%DV)
1
(7%)
5.5
(37%)
1.9
(13%)
Vitamin D (μg)
(%DV)
0
(0%)
3.1
(16%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
124
(16%)
0
(0%)
Vitamin K (μg)
(%DV)
5.3
(4%)
~
(~%)
327.3
(273%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)801492.7
Ash (g)7231
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
186
(12%)
~
(~%)
3
(0%)
Omega 6s (mg)
(%AI)
10
(0%)
~
(~%)
25
(0%)
Omega 3 to Omega 6 Ratio18.6
 
~
 
0.12
 
Omega 6 to Omega 3 Ratio0.05
 
~
 
8.33
 
4:0 (mg)0~0
6:0 (mg)0~0
8:0 (mg)0~0
10:0 (mg)0~0
12:0 (mg)0~0
13:0 (mg)~~~
14:0 (mg)7~0
15:0 (mg)~~~
16:0 (mg)117~12
17:0 (mg)~~~
18:0 (mg)6~0
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)58
 
110
 
16
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)19~0
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)20~16
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)20~0
22:1 undifferentiated (mg)0
 
~
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)218
 
750
 
28
 
18:2 undifferentiated (mg)10~25
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)2~3
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0~0
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)21
 
~
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)186
 
~
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)0~0
Docosahexaenoic Acid (DHA) (mg)0
 
~
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~~0
Tryptophan (mg)
(%RDI)
35
(13%)
162
(58%)
18
(6%)
Threonine (mg)
(%RDI)
165
(16%)
583
(56%)
86
(8%)
Isoleucine (mg)
(%RDI)
87
(6%)
563
(40%)
154
(11%)
Leucine (mg)
(%RDI)
257
(9%)
903
(33%)
135
(5%)
Lysine (mg)
(%RDI)
112
(5%)
751
(36%)
103
(5%)
Methionine (mg)
(%RDI)
63
(9%)
254
(35%)
20
(3%)
Cystine (mg)
(%RDI)
28
(10%)
254
(89%)
~
(~%)
Phenylalanine (mg)
(%RDI)
112
(13%)
807
(92%)
114
(13%)
Tyrosine (mg)
(%RDI)
49
(6%)
335
(38%)
~
(~%)
Valine (mg)
(%RDI)
209
(11%)
664
(36%)
114
(6%)
Arginine (mg)92769122
Histidine (mg)
(%RDI)
15
(2%)
229
(33%)
38
(5%)
Alanine (mg)136807~
Aspartic acid (mg)1791334~
Glutamic acid (mg)1991658~
Glycine (mg)112669~
Proline (mg)92659~
Serine (mg)78644~
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.