Comparing Nutrients in 5 ounces Rutabagas VS Agar Seaweed

Macros Ratio

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

Macro Nutrients

	Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	0.55% 0.4g	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	3.15% 2.3g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	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	10.6% 0.13mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.49% 0.078mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	3.5% 0.045mg	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	7.44% 29.8μg	30% 120μg	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	39.4% 35.4mg	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	2.83% 0.43mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	9.6% 0.086mg	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	7.8% 0.62mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	23% 0.53mg	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	10.7% 75mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	9.42% 320mg	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	1.13% 17mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Agar Seaweed per 5 oz

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

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

• 5 ounces of Rutabagas have 18 times more Vitamin B1, 1.8 times more Vitamin B2, 12.7 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 5 oz of Raw Agar Seaweed contain 1.9 times more Vitamin B5, 4 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Rutabagas.
• 5 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Rutabagas as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rutabagas vs Agar Seaweed:

• 5 ounces of Rutabagas have 10.6 times more Phosphorus and 1.3 times more Potassium than Agar Seaweed.
• While 5 oz of Raw Agar Seaweed contain 1.3 times more Calcium, 1.9 times more Copper, 4.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Manganese and 2.4 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Agar Seaweed contain similar levels of Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Rutabagas as well as Raw Agar Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rutabagas have more Omega 3, 1.3 times more Carbohydrate, 15.9 times more Sugars and 4.6 times more Fiber than Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.