Comparing Nutrients in 7 ounces Salsify VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Salsify	Agar Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	NA	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	17.2% 6.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	13.2% 0.16mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	13% 51.6μg	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	17.6% 16mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Agar Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	17.4% 1.4mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	21.3% 149mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Agar Seaweed per 7 oz

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

• 7 ounces of Salsify have 16 times more Vitamin B1, 10 times more Vitamin B2, 9.1 times more Vitamin B3, 1.2 times more Vitamin B5, 8.7 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 3.3 times more Vitamin B9 than Raw Salsify.
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Salsify as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Salsify vs Agar Seaweed:

• 7 ounces of Salsify have 1.5 times more Copper, 15 times more Phosphorus and 1.7 times more Potassium than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese and 1.5 times more Zinc than Raw Salsify.
• Both Salsify and Agar Seaweed contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Salsify as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salsify have 3.2 times more Energy, 2.8 times more Carbohydrate, 6.6 times more Fiber and 6.1 times more Protein than Agar Seaweed.
• 7 ounces of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein

Frequently Asked Questions about Salsify VS Agar Seaweed

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

Salsify is a root vegetable that is a good source of fiber, vitamins, and minerals, such as potassium and vitamin C. It can support digestive health, boost immunity, and help regulate blood pressure. Agar seaweed, on the other hand, is a type of algae that is rich in fiber, calcium, iron, and iodine. It can aid in digestion, support bone health, and help regulate thyroid function. Both salsify and agar seaweed offer unique health benefits, so incorporating a variety of plant-based foods into your diet can help ensure you are getting a wide range of nutrients.

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

Both salsify and agar seaweed are low in calories and high in fiber, making them good choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs. Incorporating a variety of nutrient-dense, plant-based foods like salsify and agar seaweed into a well-balanced diet, along with regular physical activity, can support weight loss efforts. Remember to focus on overall dietary patterns and portion sizes rather than specific foods for the best results.

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

To gain more muscles while training consistently, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Salsify and Agar Seaweed are not particularly high in protein compared to other plant-based foods. Incorporating a balanced diet with adequate protein, carbohydrates, and healthy fats will support muscle growth and recovery.

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

Agar seaweed has a lower environmental impact compared to salsify. Agar seaweed requires less land, water, and resources to grow, making it a more sustainable option. Additionally, seaweed farming can help improve water quality and provide habitat for marine life, further reducing its environmental footprint.