Comparing Nutrients in 5 ounces Agar Seaweed VS Salsify

Macros Ratio

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

Macro Nutrients

	Agar Seaweed	Salsify	Recommended Dietary Allowance
Energy	1.27% 37kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	30.2% 0.39mg	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	9.2% 37μg	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	12.6% 11.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Salsify	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	14% 0.13mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	16.5% 0.38mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Salsify per 5 oz

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

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

• 5 ounces of Agar Seaweed have 3.3 times more Vitamin B9 than Salsify.
• While 5 oz of Raw Salsify contain 16 times more Vitamin B1, 10 times more Vitamin B2, 9.1 times more Vitamin B3, 8.7 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• Both Agar Seaweed and 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
• Both Raw Agar Seaweed as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Agar Seaweed vs Salsify:

• 5 ounces of Agar Seaweed have 2.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese and 1.5 times more Zinc than Salsify.
• While 5 oz of Raw Salsify contain 1.5 times more Copper, 15 times more Phosphorus and 1.7 times more Potassium than Raw Agar Seaweed.
• Both Agar Seaweed and Salsify contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Agar Seaweed as well as Raw Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Salsify contain 3.2 times more Energy, 2.8 times more Carbohydrate, 6.6 times more Fiber and 6.1 times more Protein than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein