Comparing Nutrients in 1 pound Boiled Rutabagas VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Boiled Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	4.7% 136kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	43% 55.7g	130g per day for Men 19-50 years
Sugars	24.7% 18g	3.8% 2.77g	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	9.63% 7g	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	24% 0.31mg	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	17% 68μg	206% 826μg	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	95% 85.3mg	15% 13.6mg	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	7.26% 1.1mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	75% 0.68mg	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	10.2% 0.82mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	73% 1.68mg	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	26.6% 186mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	80.4% 8.85mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Irishmoss Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Rutabagas vs Irishmoss Seaweed:

• 1 pound of Boiled Rutabagas has 5.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 6.3 times more Vitamin C than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 11.4 times more Vitamin B2, 12.1 times more Vitamin B9, 3.6 times more Vitamin E and 25 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Irishmoss Seaweed provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Boiled and Drained Rutabagas as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Rutabagas vs Irishmoss Seaweed:

• 1 pound of Boiled Rutabagas has 3.4 times more Potassium than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 4 times more Calcium, 5.1 times more Copper, 49.4 times more Iron, 14.4 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 13.4 times more Sodium and 16.3 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Irishmoss Seaweed contain similar levels of Water per one pound.
• 1 pound of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 1 pound of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Boiled and Drained Rutabagas as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Rutabagas has 57 times more Omega 3, 6.5 times more Sugars and 1.4 times more Fiber than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 1.8 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Rutabagas.
• 1 pound of Boiled Rutabagas provide inadequate amounts of Protein
• 1 pound of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.