Comparing Nutrients in 7 ounces Salsify VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Salsify	Kelp Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	1.64% 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	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Salsify	Kelp 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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	0.31% 0.004mg	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	89.3% 357μg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Kelp Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	17.3% 0.4mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Kelp Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Salsify vs Kelp Seaweed:

• 7 ounces of Salsify have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 138.5 times more Vitamin B6 and 2.7 times more Vitamin C than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.7 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Salsify.
• Both Salsify and Kelp Seaweed provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Salsify as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Salsify vs Kelp Seaweed:

• 7 ounces of Salsify have 1.3 times more Manganese, 1.8 times more Phosphorus and 4.3 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 2.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 11.7 times more Sodium and 3.2 times more Zinc than Raw Salsify.
• Both Salsify and Kelp Seaweed contain similar levels of Water per seven ounces.
• Both Raw Salsify as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salsify have 1.9 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Kelp Seaweed.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Energy

Frequently Asked Questions about Salsify VS Kelp Seaweed

What are the health benefits of Salsify compared to Kelp 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 provide antioxidants. Kelp seaweed, on the other hand, is rich in iodine, which is essential for thyroid function and metabolism. It also contains vitamins, minerals, and antioxidants that can support overall health. Both salsify and kelp seaweed can be nutritious additions to a vegan diet, offering unique health benefits.

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

Both salsify and kelp seaweed are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Salsify or more Kelp 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 kelp seaweed are nutritious options, but kelp seaweed is higher in protein content and also provides essential minerals like iodine, which supports thyroid function and metabolism. Including kelp seaweed in your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Kelp seaweed has a lower environmental impact compared to salsify. Kelp requires less water, land, and resources to grow, making it a more sustainable option. Additionally, kelp helps improve water quality and provides habitat for marine life, contributing to overall ecosystem health.