Comparing Nutrients in 1 pound Salsify VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Salsify	Kelp Seaweed	Recommended Dietary Allowance
Energy	13% 372kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	NA	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	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	65% 84.4g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	39.4% 15g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	26.7% 15g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	30.2% 0.36mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	58.2% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	29.5% 118μg	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	40.3% 36.3mg	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	NA	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Kelp Seaweed	Recommended Dietary Allowance
Calcium	27.2% 272mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	39.7% 3.18mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	48.6% 340mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Kelp Seaweed per 1 lb

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

• 1 pound of Salsify has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 138.5 times more Vitamin B6 and 2.7 times more Vitamin C than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 1.7 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Salsify.
• Both Salsify and Kelp Seaweed provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Salsify 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 Salsify vs Kelp Seaweed:

• 1 pound of Salsify has 1.3 times more Manganese, 1.8 times more Phosphorus and 4.3 times more Potassium than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 2.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 11.7 times more Sodium and 3.2 times more Zinc than Raw Salsify.
• Both Salsify and Kelp Seaweed contain similar levels of Water per one pound.
• Both Raw Salsify as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salsify has 1.9 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Kelp Seaweed.
• 1 pound of Kelp Seaweed provide inadequate amounts of Energy