Comparing Nutrients in 7 ounces Boiled Rutabagas VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0% 0g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	0.77% 0.56g	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	4.2% 3.06g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.6% 0.16mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	4.9% 0.064mg	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	42% 169μg	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	41.5% 37.3mg	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	3.18% 0.48mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	13.5% 0.12mg	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	4.47% 0.36mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	32% 0.74mg	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	11.6% 81.4mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Agar Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Rutabagas versus 7 oz of Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Agar Seaweed:

• 7 ounces of Boiled Rutabagas have 16.4 times more Vitamin B1, 1.9 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 3.6 times more Vitamin E than Boiled and Drained Rutabagas.
• 7 ounces of Boiled Rutabagas have insufficient amounts of Vitamin E
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Agar Seaweed:

• 7 ounces of Boiled Rutabagas have 8.2 times more Phosphorus than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 3 times more Calcium, 2.1 times more Copper, 10.3 times more Iron, 6.7 times more Magnesium, 3.8 times more Manganese and 4.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Agar Seaweed contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas have more Omega 3, 14.1 times more Sugars and 3.6 times more Fiber than Agar Seaweed.
• Both Boiled Rutabagas and Agar Seaweed offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.