Comparing Nutrients in 1 kilogram Salsify VS Irishmoss Seaweed

Macros Ratio

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

Macro Nutrients

	Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	28.3% 820kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	143% 186g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	34.2% 13g	38g per day for Men 19-50 years
Protein	59% 33g	27% 15g	56g per day for Men 19-50 years

Vitamins

	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	66.7% 0.8mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	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	65% 260μg	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	89% 80mg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	60% 600mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	87.5% 7mg	1113% 89mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	117% 2.68mg	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	107% 750mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	21% 770g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Irishmoss Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Salsify vs Irishmoss Seaweed:

• 1 kilogram of Salsify has 5.3 times more Vitamin B1, 2.1 times more Vitamin B5, 4 times more Vitamin B6 and 2.7 times more Vitamin C than Irishmoss Seaweed.
• While 1 kg of Raw Irishmoss Seaweed contains 2.1 times more Vitamin B2 and 7 times more Vitamin B9 than Raw Salsify.
• Both Salsify and Irishmoss Seaweed provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw 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 Salsify vs Irishmoss Seaweed:

• 1 kilogram of Salsify has 6 times more Potassium than Irishmoss Seaweed.
• While 1 kg of Raw Irishmoss Seaweed contains 1.7 times more Copper, 12.7 times more Iron, 6.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Sodium and 5.1 times more Zinc than Raw Salsify.
• Both Salsify and Irishmoss Seaweed contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw 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 Salsify has 1.7 times more Energy, 1.5 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Irishmoss Seaweed.
• 1 kilogram of Irishmoss Seaweed provide inadequate amounts of Energy