Comparing Nutrients in 500 calories Boiled Rutabagas VS Agar Seaweed

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Agar Seaweed: 1923g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Agar Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	100% 130g	130g per day for Men 19-50 years
Sugars	91% 66g	7.43% 5.4g	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	35.4% 25.7g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.83g	NA	g per day for Men 19-50 years
Fiber	79% 30g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	47.3% 0.62mg	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	62.5% 250μg	409% 1635μg	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	348% 313mg	0% 0mg	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	26.7% 4mg	112% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	30% 300mg	104% 1038mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	130% 1.17mg	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	37.5% 3mg	447% 35.8mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	307% 1288mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	312% 7.17mg	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	98% 683mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	128% 4346mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	101% 11mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	47.5% 1756g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Agar Seaweed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Agar Seaweed?

Lets compare vitamin content per 500 calories of Boiled Rutabagas vs Agar Seaweed:

• 500 calories of Boiled Rutabagas have 14.2 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 500 kcal of Raw Agar Seaweed contain 2.2 times more Vitamin B5, 6.5 times more Vitamin B9, 4.2 times more Vitamin E and 13.3 times more Vitamin K than Boiled and Drained Rutabagas.
• 500 calories of Boiled Rutabagas have insufficient amounts of Vitamin K
• 500 calories of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas vs Agar Seaweed:

• 500 calories of Boiled Rutabagas have 7.1 times more Phosphorus than Agar Seaweed.
• While 500 kcal of Raw Agar Seaweed contain 3.5 times more Calcium, 2.4 times more Copper, 11.9 times more Iron, 7.7 times more Magnesium, 4.4 times more Manganese, 2.1 times more Sodium and 5.6 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Agar Seaweed contain similar levels of Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have more Omega 3, 12.2 times more Sugars, 3.1 times more Fiber and 1.5 times more Protein than Agar Seaweed.
• Both Boiled Rutabagas and Agar Seaweed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Omega 6 in 500 calories.