Comparing Nutrients in 14 ounces Boiled Rutabagas VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	1.53% 1.1g	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	8.43% 6.1g	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	% 8.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	9.77% 0.13mg	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	15% 59.5μg	84.3% 337μg	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	83% 74.6mg	0% 0mg	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	6.35% 0.95mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	27% 0.24mg	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	8.93% 0.71mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	64.4% 1.5mg	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	23.2% 163mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Agar Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Rutabagas versus 14 oz of Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Rutabagas vs Agar Seaweed:

• 14 ounces of Boiled Rutabagas have 16.4 times more Vitamin B1, 1.9 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 14 oz of Raw Agar Seaweed contain 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 3.6 times more Vitamin E than Boiled and Drained Rutabagas.
• 14 ounces of Boiled Rutabagas have insufficient amounts of Vitamin E
• 14 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Rutabagas vs Agar Seaweed:

• 14 ounces of Boiled Rutabagas have 8.2 times more Phosphorus than Agar Seaweed.
• While 14 oz of Raw Agar Seaweed contain 3 times more Calcium, 2.1 times more Copper, 10.3 times more Iron, 6.7 times more Magnesium, 3.8 times more Manganese and 4.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Agar Seaweed contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 14 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Rutabagas have more Omega 3, 14.1 times more Sugars and 3.6 times more Fiber than Agar Seaweed.
• Both Boiled Rutabagas and Agar Seaweed offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.