Comparing Nutrients in 1 pound Boiled Salsify VS Irishmoss Seaweed

Macros Ratio

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

Macro Nutrients

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	10.6% 308kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	53.6% 69.7g	43% 55.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	37% 14g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	22% 12.4g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	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	21% 0.25mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	23% 21mg	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	5.75% 0.86mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	21.3% 213mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	31% 2.5mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	36.3% 254mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	80.4% 8.85mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Irishmoss Seaweed per 1 lb

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

• 1 pound of Boiled Salsify has 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.5 times more Vitamin C than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 12.1 times more Vitamin B9, 4.6 times more Vitamin E and 16.7 times more Vitamin K than Boiled and Drained Salsify.
• 1 pound of Boiled Salsify have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Boiled and Drained Salsify 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 Salsify vs Irishmoss Seaweed:

• 1 pound of Boiled Salsify has 4.5 times more Potassium than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 1.5 times more Calcium, 2.1 times more Copper, 16.2 times more Iron, 8 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 4.2 times more Sodium and 6.5 times more Zinc than Boiled and Drained Salsify.
• Both Boiled Salsify and Irishmoss Seaweed contain similar levels of Water per one pound.
• 1 pound of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Boiled and Drained Salsify 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 Salsify has 1.4 times more Energy, 1.2 times more Carbohydrate, 4.8 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Irishmoss Seaweed.
• 1 pound of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one pound.