Comparing Nutrients in 500 calories Boiled Rutabagas VS Laver Seaweed

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Laver Seaweed: 1429g

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 Laver Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	0.34% 0.057g	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	56% 73g	130g per day for Men 19-50 years
Sugars	91% 66g	9.66% 7g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	413% 3714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	490% 6.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	175% 2.27mg	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	521% 2086μg	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	619% 557mg	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	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Calcium	30% 300mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	419% 3.77mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	614% 14mg	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	118% 829mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	150% 5086mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	45.7% 686mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	136% 15mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	33% 1215g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Laver Seaweed Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Laver Seaweed contain more Vitamin A, 9.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 1.8 times more Vitamin C, 3.6 times more Vitamin E and 17.1 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Rutabagas have 5.8 times more Magnesium and 1.3 times more Water than Laver Seaweed.
• While 500 kcal of Raw Laver Seaweed contain 3.3 times more Calcium, 7.8 times more Copper, 8.6 times more Iron, 8.7 times more Manganese, 1.4 times more Potassium, 8.2 times more Sodium and 7.5 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed contain similar levels of Phosphorus and Selenium per 500 calories.
• 500 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have 66.5 times more Omega 3, 1.6 times more Carbohydrate, 9.4 times more Sugars and 7 times more Fiber than Laver Seaweed.
• While 500 kcal of Raw Laver Seaweed contain 5.4 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed offer comparable quantities of Energy per 500 calories.
• 500 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed provide inadequate amounts of Omega 6 in 500 calories.