Comparing Nutrients in 1 kilogram Boiled Salsify VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	23.4% 680kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	95% 123g	130g per day for Men 19-50 years
Sugars	40% 29g	8.4% 6.1g	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	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	81.6% 31g	34.2% 13g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	53% 0.69mg	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	37.5% 150μg	455% 1820μg	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	51% 46mg	33.3% 30mg	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	12.7% 1.9mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	47% 470mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	166% 1.5mg	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	68.8% 5.5mg	1113% 89mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	161% 3.7mg	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	80% 560mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	22% 810g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Irishmoss Seaweed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Salsify vs Irishmoss Seaweed:

• 1 kilogram of Boiled Salsify has 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.5 times more Vitamin C than Irishmoss Seaweed.
• While 1 kg of Raw Irishmoss Seaweed contains 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 12.1 times more Vitamin B9, 4.6 times more Vitamin E and 16.7 times more Vitamin K than Boiled and Drained Salsify.
• 1 kilogram of Boiled Salsify have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify vs Irishmoss Seaweed:

• 1 kilogram of Boiled Salsify has 4.5 times more Potassium than Irishmoss Seaweed.
• While 1 kg of Raw Irishmoss Seaweed contains 1.5 times more Calcium, 2.1 times more Copper, 16.2 times more Iron, 8 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 4.2 times more Sodium and 6.5 times more Zinc than Boiled and Drained Salsify.
• Both Boiled Salsify and Irishmoss Seaweed contain similar levels of Water per one kilogram.
• 1 kilogram of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify has 1.4 times more Energy, 1.2 times more Carbohydrate, 4.8 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Irishmoss Seaweed.
• 1 kilogram of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.