Comparing Nutrients in 1 kilogram Irishmoss Seaweed VS Salsify

Macros Ratio

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

Macro Nutrients

	Irishmoss Seaweed	Salsify	Recommended Dietary Allowance
Energy	17% 490kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	143% 186g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	NA	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	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	27% 15g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Salsify	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	213% 2.77mg	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	455% 1820μg	65% 260μg	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	33.3% 30mg	89% 80mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Salsify	Recommended Dietary Allowance
Calcium	72% 720mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	99% 0.89mg	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	1113% 89mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	117% 2.68mg	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	224% 1570mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22% 813g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Salsify per 1 kg

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

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

• 1 kilogram of Irishmoss Seaweed has 2.1 times more Vitamin B2 and 7 times more Vitamin B9 than Salsify.
• While 1 kg of Raw Salsify contains 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 Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Salsify provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Irishmoss Seaweed as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Irishmoss Seaweed vs Salsify:

• 1 kilogram of Irishmoss Seaweed has 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 Salsify.
• While 1 kg of Raw Salsify contains 6 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Salsify contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Irishmoss Seaweed as well as Raw Salsify lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Salsify contains 1.7 times more Energy, 1.5 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Raw Irishmoss Seaweed.
• 1 kilogram of Irishmoss Seaweed provide inadequate amounts of Energy