Comparing Nutrients in 7 ounces Rutabagas VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	1.67% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	33% 0.3mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	32% 0.73mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	3.68% 125mg	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	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Irishmoss Seaweed per 7 oz

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

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

• 7 ounces of Rutabagas have 6 times more Vitamin B1, 1.4 times more Vitamin B6 and 8.3 times more Vitamin C than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 11.7 times more Vitamin B2, 8.7 times more Vitamin B9, 2.9 times more Vitamin E and 16.7 times more Vitamin K than Raw Rutabagas.
• Both Rutabagas and Irishmoss Seaweed provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Rutabagas have insufficient amounts of Vitamin K
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Rutabagas as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rutabagas vs Irishmoss Seaweed:

• 7 ounces of Rutabagas have 4.8 times more Potassium than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 1.7 times more Calcium, 4.7 times more Copper, 20.2 times more Iron, 7.2 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 5.6 times more Sodium and 8.1 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Irishmoss Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Rutabagas as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rutabagas have 53 times more Omega 3, 7.3 times more Sugars and 1.8 times more Fiber than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 1.4 times more Carbohydrate and 1.4 times more Protein than Raw Rutabagas.
• 7 ounces of Rutabagas provide inadequate amounts of Protein
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Rutabagas VS Irishmoss Seaweed

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

Rutabagas are a good source of fiber, vitamin C, potassium, and antioxidants, which can help support digestive health, immune function, and reduce inflammation. Irish moss seaweed is rich in iodine, iron, and other minerals, which can support thyroid function, energy production, and overall mineral balance in the body. Both foods offer unique health benefits and can be included in a balanced vegan diet for optimal nutrition.

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

Both rutabagas and Irish moss seaweed can be beneficial for weight loss due to their low calorie and high fiber content. However, incorporating a variety of plant-based foods in your diet, along with regular physical activity, is key for sustainable weight loss. It's important to focus on a balanced and diverse diet to ensure you are meeting all your nutrient needs while promoting weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Rutabagas are a good source of fiber and vitamin C, but they are not particularly high in protein. Irish moss seaweed, on the other hand, is a good source of plant-based protein and contains essential amino acids that can support muscle growth. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet along with Irish moss seaweed can help you achieve your muscle-building goals.

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

Rutabagas have a higher environmental impact compared to Irish moss seaweed. Rutabagas require land, water, and resources for cultivation, whereas Irish moss seaweed is a sustainable crop that grows in the ocean without the need for land or freshwater irrigation. Additionally, seaweed cultivation can help improve water quality and sequester carbon dioxide from the atmosphere.