Comparing Nutrients in 300 calories Irishmoss Seaweed VS Rutabagas

Weight per 300 calories

• Irishmoss Seaweed: 612g
• Rutabagas: 811g

Irishmoss Seaweed have 1.3 times more energy per 100g than Rutabagas. It has low energy density when compared to other foods. Raw Rutabagas having low energy density.

Discover which food has more nutrients per 300 calories - Irishmoss Seaweed or Rutabagas?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Rutabagas	11%	4%	85%

Macro Nutrients

	Irishmoss Seaweed	Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	53.8% 70g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	50% 36g	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	18% 13g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	21% 7.96g	49% 18.6g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	15.6% 8.76g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Rutabagas	Recommended Dietary Allowance
Vitamin A	4.1% 36.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.65% 0.092mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	62.4% 0.81mg	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	279% 1114μg	42.6% 170μg	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	20.4% 18.4mg	225% 203mg	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	35.5% 5.33mg	16.2% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	2.03% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Rutabagas	Recommended Dietary Allowance
Calcium	44% 441mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	29% 0.26mg	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	681% 54.5mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	210% 882mg	38.6% 162mg	420mg per day for Men 19-50 years
Manganese	98% 2.27mg	46% 1.06mg	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	137% 961mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10.3% 5.68μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	13.5% 498g	19.6% 725g	3700g per day for Men 19-50 years

Irishmoss Seaweed VS Rutabagas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Irishmoss Seaweed or Rutabagas?

Lets compare vitamin content per 300 calories of Irishmoss Seaweed vs Rutabagas:

• 300 calories of Irishmoss Seaweed have 8.8 times more Vitamin B2, 6.5 times more Vitamin B9, 2.2 times more Vitamin E and 12.6 times more Vitamin K than Rutabagas.
• While 300 kcal of Raw Rutabagas contain 7.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 11 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Rutabagas provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Rutabagas have insufficient amounts of Vitamin K
• Both Raw Irishmoss Seaweed as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Irishmoss Seaweed vs Rutabagas:

• 300 calories of Irishmoss Seaweed have 1.3 times more Calcium, 3.5 times more Copper, 15.3 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 4.2 times more Sodium and 6.1 times more Zinc than Rutabagas.
• While 300 kcal of Raw Rutabagas contain 6.4 times more Potassium, 1.3 times more Selenium and 1.5 times more Water than Raw Irishmoss Seaweed.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Rutabagas contain 70.2 times more Omega 3, 9.7 times more Sugars and 2.3 times more Fiber than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Rutabagas offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Irishmoss Seaweed as well as Raw Rutabagas provide inadequate amounts of Omega 6 in 300 calories.