Comparing Nutrients in 1 kilogram Rutabagas VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Energy	12.8% 370kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86.2g	39.3% 51g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	6.76% 4.9g	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	22.2% 16g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	7.9% 3g	38g per day for Men 19-50 years
Protein	19.3% 11g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	122% 1.6mg	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	52.5% 210μg	365% 1460μg	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	278% 250mg	433% 390mg	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	20% 3mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Calcium	43% 430mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	293% 2.64mg	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	55% 4.4mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	430% 9.9mg	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	75.7% 530mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	24% 894g	23% 850g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Laver Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of Rutabagas versus 1 kg of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rutabagas vs Laver Seaweed:

• 1 kg of Raw Laver Seaweed contains more Vitamin A, 11.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 7 times more Vitamin B9, 1.6 times more Vitamin C, 3.3 times more Vitamin E and 13.3 times more Vitamin K than Raw Rutabagas.
• Both Rutabagas and Laver Seaweed provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Rutabagas as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rutabagas vs Laver Seaweed:

• 1 kilogram of Rutabagas has 10 times more Magnesium than Laver Seaweed.
• While 1 kg of Raw Laver Seaweed contains 1.6 times more Calcium, 8.3 times more Copper, 4.1 times more Iron, 7.5 times more Manganese, 4 times more Sodium and 4.4 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Laver Seaweed contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Rutabagas as well as Raw Laver Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rutabagas has 53 times more Omega 3, 1.7 times more Carbohydrate, 9.1 times more Sugars and 7.7 times more Fiber than Laver Seaweed.
• While 1 kg of Raw Laver Seaweed contains 5.4 times more Protein than Raw Rutabagas.
• 1 kilogram of Rutabagas provide inadequate amounts of Protein
• 1 kilogram of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Rutabagas as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in one kilogram.