Comparing Nutrients in 1 pound Boiled Rutabagas VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Energy	4.7% 136kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.86% 0.28g	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	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	18% 23g	130g per day for Men 19-50 years
Sugars	24.7% 18g	3.07% 2.22g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	55.5% 0.72mg	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	166% 662μg	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	197% 177mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	133% 1.2mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	195% 4.5mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	47.5% 1615mg	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	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.4% 386g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Laver Seaweed per 1 lb

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

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

• 1 lb of Raw Laver Seaweed contains more Vitamin A, 10.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 4.2 times more Vitamin E and 20 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Rutabagas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Rutabagas has 5 times more Magnesium than Laver Seaweed.
• While 1 lb of Raw Laver Seaweed contains 3.9 times more Calcium, 9.1 times more Copper, 10 times more Iron, 10.2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 9.6 times more Sodium and 8.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed contain similar levels of Water per one pound.
• 1 pound of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 1 pound of Laver Seaweed lack sufficient amounts of Magnesium
• Both Boiled and Drained Rutabagas as well as Raw Laver 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, 1.3 times more Carbohydrate, 8.1 times more Sugars and 6 times more Fiber than Laver Seaweed.
• While 1 lb of Raw Laver Seaweed contains 6.2 times more Protein than Boiled and Drained Rutabagas.
• 1 pound of Boiled Rutabagas provide inadequate amounts of Protein
• 1 pound of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.