Comparing Nutrients in 5 ounces Kelp Seaweed VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Salsify	15%	2%	83%

Macro Nutrients

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Energy	2.1% 61kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	4.85% 1.84g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	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	63.8% 255μg	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	4.72% 4.25mg	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	78% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Calcium	24% 238mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	50.5% 4.04mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	8.5% 59.5mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	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	22% 330mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.13% 116g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Salsify per 5 oz

Compare the macro and micronutrient content in 5 oz of Kelp 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 Kelp Seaweed vs Salsify:

• 5 ounces of Kelp Seaweed have 1.7 times more Vitamin B5 and 6.9 times more Vitamin B9 than Salsify.
• While 5 oz of Raw Salsify contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 138.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Salsify provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp 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 Kelp Seaweed vs Salsify:

• 5 ounces of Kelp Seaweed have 2.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 11.7 times more Sodium and 3.2 times more Zinc than Salsify.
• While 5 oz of Raw Salsify contain 1.3 times more Manganese, 1.8 times more Phosphorus and 4.3 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Salsify contain similar levels of Water per five ounces.
• Both Raw Kelp 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 1.9 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Raw Kelp Seaweed.
• 5 ounces of Kelp Seaweed provide inadequate amounts of Energy