Comparing Nutrients in 500 calories Agar Seaweed VS Rutabagas

Weight per 500 calories

• Agar Seaweed: 1923g
• Rutabagas: 1351g

Raw Rutabagas have 1.4 times more energy per unit of mass than Raw Agar Seaweed, which is low in comparison to other foods. Agar Seaweed having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Rutabagas	11%	4%	85%

Macro Nutrients

	Agar Seaweed	Rutabagas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	89.6% 116g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	83% 60.3g	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	30% 21.8g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 7.16g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	81.8% 31g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	104% 1.35mg	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	409% 1635μg	71% 284μg	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	0% 0mg	375% 338mg	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	112% 16.7mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	3.38% 4.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Rutabagas	Recommended Dietary Allowance
Calcium	104% 1038mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	48% 0.43mg	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	447% 35.8mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	307% 1288mg	64.4% 270mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	77% 1.77mg	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	13.7% 96mg	102% 716mg	700mg per day for Men 19-50 years
Potassium	128% 4346mg	121% 4122mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	17% 9.46μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	47.5% 1756g	32.7% 1209g	3700g per day for Men 19-50 years

Agar Seaweed VS Rutabagas Nutrients Per 500 Kcal

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

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

• 500 calories of Agar Seaweed have 2.7 times more Vitamin B5, 5.8 times more Vitamin B9, 4.1 times more Vitamin E and 10.9 times more Vitamin K than Rutabagas.
• While 500 kcal of Raw Rutabagas contain 12.6 times more Vitamin B1, 1.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• 500 calories of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 500 calories of Rutabagas have insufficient amounts of Vitamin K
• Both Raw Agar Seaweed as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Agar Seaweed vs Rutabagas:

• 500 calories of Agar Seaweed have 1.8 times more Calcium, 2.7 times more Copper, 6 times more Iron, 4.8 times more Magnesium, 4.1 times more Manganese, 1.4 times more Selenium, 3.4 times more Zinc and 1.5 times more Water than Rutabagas.
• While 500 kcal of Raw Rutabagas contain 7.4 times more Phosphorus than Raw Agar Seaweed.
• Both Agar Seaweed and Rutabagas contain similar levels of Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Rutabagas contain more Omega 3, 11.2 times more Sugars, 3.2 times more Fiber and 1.4 times more Protein than Raw Agar Seaweed.
• Both Agar Seaweed and Rutabagas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Agar Seaweed as well as Raw Rutabagas provide inadequate amounts of Omega 6 in 500 calories.