Comparing Nutrients in 7 ounces Salsify VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.4% 37g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	13.2% 0.16mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	13% 51.6μg	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	17.6% 16mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	17.4% 1.4mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	21.3% 149mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	3.68% 125mg	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	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Irishmoss Seaweed per 7 oz

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

• 7 ounces of Salsify have 5.3 times more Vitamin B1, 2.1 times more Vitamin B5, 4 times more Vitamin B6 and 2.7 times more Vitamin C than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 2.1 times more Vitamin B2 and 7 times more Vitamin B9 than Raw Salsify.
• Both Salsify and Irishmoss Seaweed provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Salsify 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 Salsify vs Irishmoss Seaweed:

• 7 ounces of Salsify have 6 times more Potassium than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 1.7 times more Copper, 12.7 times more Iron, 6.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Sodium and 5.1 times more Zinc than Raw Salsify.
• Both Salsify and Irishmoss Seaweed contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Salsify as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salsify have 1.7 times more Energy, 1.5 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Energy

Frequently Asked Questions about Salsify VS Irishmoss Seaweed

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

Salsify is a root vegetable that is high in fiber, vitamin C, and potassium, which can help support digestive health, boost immunity, and regulate blood pressure. Irish moss seaweed is a type of seaweed that is rich in iodine, which is important for thyroid function, as well as vitamins and minerals like iron and magnesium. Both can be beneficial for overall health when included in a balanced vegan diet.

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

Both salsify and Irish moss seaweed can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall balanced nutrition, portion control, and regular physical activity for successful weight loss.

Should I eat more Salsify 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. Both salsify and Irish moss seaweed are nutritious options, but Irish moss seaweed is higher in protein content and also contains essential minerals that support muscle growth and recovery. Therefore, incorporating Irish moss seaweed into your diet may be more beneficial for muscle building compared to salsify.

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

Salsify is a root vegetable that requires land cultivation, water, and energy for production, whereas Irish moss seaweed is a type of algae that grows in the ocean without the need for land cultivation, freshwater, or additional resources. Therefore, Irish moss seaweed generally has a lower environmental impact compared to salsify due to its more sustainable and eco-friendly production methods.