Comparing Nutrients in 1 pound Rutabagas VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Energy	5.8% 168kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	28% 20.2g	3.75% 2.72g	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	10% 7.3g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Kelp 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	34% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	58.2% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	0.7% 0.009mg	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	24% 95μg	204% 816μg	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	126% 113mg	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	9.07% 1.36mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Calcium	19.5% 195mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	65.5% 0.59mg	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	25% 2mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	39.4% 0.91mg	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	34.3% 240mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	12% 404mg	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	3.63% 54.4mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	11% 406g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Kelp Seaweed per 1 lb

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

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

• 1 pound of Rutabagas has 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 50 times more Vitamin B6 and 8.3 times more Vitamin C than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 3.8 times more Vitamin B2, 4 times more Vitamin B5, 8.6 times more Vitamin B9, 2.9 times more Vitamin E and 220 times more Vitamin K than Raw Rutabagas.
• 1 pound of Rutabagas have insufficient amounts of Vitamin K
• 1 pound of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Rutabagas as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rutabagas vs Kelp Seaweed:

• 1 pound of Rutabagas has 1.3 times more Phosphorus and 3.4 times more Potassium than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 3.9 times more Calcium, 4.1 times more Copper, 6.5 times more Iron, 6.1 times more Magnesium, 1.5 times more Manganese, 19.4 times more Sodium and 5.1 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Kelp Seaweed contain similar levels of Water per one pound.
• Both Raw Rutabagas as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rutabagas has 13.3 times more Omega 3, 7.4 times more Sugars and 1.8 times more Fiber than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 1.6 times more Protein than Raw Rutabagas.
• Both Rutabagas and Kelp Seaweed offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Rutabagas provide inadequate amounts of Protein
• 1 pound of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.