Comparing Nutrients in 7 ounces Boiled Rutabagas VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.047% 0.008g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	11% 7.84g	1.34% 0.97g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	58.2% 0.52mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	85.2% 1.96mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	20.8% 706mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Laver Seaweed per 7 oz

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

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

• 7 oz of Raw Laver Seaweed contain more Vitamin A, 10.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 4.2 times more Vitamin E and 20 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Rutabagas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Rutabagas have 5 times more Magnesium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 3.9 times more Calcium, 9.1 times more Copper, 10 times more Iron, 10.2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 9.6 times more Sodium and 8.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas have 57 times more Omega 3, 1.3 times more Carbohydrate, 8.1 times more Sugars and 6 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 6.2 times more Protein than Boiled and Drained Rutabagas.
• 7 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• 7 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.