Comparing Nutrients in 7 ounces Rutabagas VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	11% 0.87mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	15% 105mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	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	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Agar Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Rutabagas vs Agar Seaweed:

• 7 ounces of Rutabagas have 18 times more Vitamin B1, 1.8 times more Vitamin B2, 12.7 times more Vitamin B3, 3.1 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, 4 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Rutabagas.
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw 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 Rutabagas vs Agar Seaweed:

• 7 ounces of Rutabagas have 10.6 times more Phosphorus and 1.3 times more Potassium than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 1.3 times more Calcium, 1.9 times more Copper, 4.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Manganese and 2.4 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Agar Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw 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 Rutabagas have more Omega 3, 1.3 times more Carbohydrate, 15.9 times more Sugars and 4.6 times more Fiber than Agar Seaweed.
• 7 ounces of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Rutabagas VS Agar Seaweed

What are the health benefits of Rutabagas compared to Agar Seaweed?

Rutabagas are a good source of fiber, vitamin C, and potassium, while Agar seaweed is high in iodine, calcium, and iron. Both are nutrient-dense foods that can contribute to a balanced vegan diet.

Can I lose weight easier by eating more Rutabagas or Agar Seaweed?

Both rutabagas and agar seaweed can be beneficial for weight loss due to their low calorie and high fiber content. Rutabagas are a good source of fiber, vitamins, and minerals, while agar seaweed is low in calories and can help you feel full. Incorporating a variety of plant-based foods, including rutabagas and agar seaweed, into your diet can support weight loss when combined with a balanced diet and regular physical activity.

Should I eat more Rutabagas or more Agar Seaweed to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming adequate protein. Both rutabagas and agar seaweed are not particularly high in protein compared to other plant-based sources. For muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Rutabagas compared to Agar Seaweed?

Agar seaweed has a lower environmental impact compared to rutabagas. Seaweed cultivation requires less water, land, and resources, making it a more sustainable option. Additionally, seaweed farming can help improve water quality and sequester carbon dioxide from the atmosphere.