Comparing Nutrients in 5 ounces Agar Seaweed VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	5.67% 4.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	23.8% 0.31mg	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	30% 120μg	5.3% 21.3μg	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	7.24% 6.52mg	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	8.22% 1.23mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11% 0.099mg	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	33% 2.64mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	13% 0.3mg	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	1% 7.1mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Boiled Salsify per 5 oz

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

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

• 5 ounces of Agar Seaweed have 5.7 times more Vitamin B9 and 4.6 times more Vitamin E than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 11.2 times more Vitamin B1, 7.9 times more Vitamin B2, 7.1 times more Vitamin B3, 6.8 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Salsify provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 5 ounces of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Agar Seaweed vs Boiled Salsify:

• 5 ounces of Agar Seaweed have 3.4 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese and 1.9 times more Zinc than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 11.2 times more Phosphorus and 1.3 times more Potassium than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Salsify contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Salsify contain 2.6 times more Energy, 2.3 times more Carbohydrate, 10.4 times more Sugars, 6.2 times more Fiber and 5.1 times more Protein than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify provide inadequate amounts of Omega 3 and Omega 6 in five ounces.