Comparing Nutrients in 5 ounces Boiled Rutabagas VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Boiled Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	1.17% 0.85g	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	3% 2.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	0.22% 0.003mg	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	5.3% 21.3μg	63.8% 255μg	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	29.6% 26.6mg	4.72% 4.25mg	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	2.27% 0.34mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	20.5% 0.18mg	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	3.2% 0.26mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	12.3% 0.28mg	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	8.3% 58mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Kelp Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Rutabagas versus 5 oz of Kelp Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Rutabagas vs Kelp Seaweed:

• 5 ounces of Boiled Rutabagas have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 51 times more Vitamin B6 and 6.3 times more Vitamin C than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 3.7 times more Vitamin B2, 4.1 times more Vitamin B5, 12 times more Vitamin B9, 3.6 times more Vitamin E and 330 times more Vitamin K than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Boiled and Drained Rutabagas as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Rutabagas vs Kelp Seaweed:

• 5 ounces of Boiled Rutabagas have 2.4 times more Potassium than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 9.3 times more Calcium, 4.5 times more Copper, 15.8 times more Iron, 12.1 times more Magnesium, 2.1 times more Manganese, 46.6 times more Sodium and 10.3 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Kelp Seaweed contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Rutabagas as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Rutabagas have 14.3 times more Omega 3, 6.6 times more Sugars and 1.4 times more Fiber than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 1.4 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• 5 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in five ounces.