Comparing Nutrients in 7 ounces Agar Seaweed VS Salsify

Macros Ratio

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

Macro Nutrients

	Agar Seaweed	Salsify	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	28.4% 37g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	NA	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	2.6% 0.99g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.68% 0.11mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	42.3% 0.55mg	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	42% 169μg	13% 51.6μg	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	0% 0mg	17.6% 16mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Salsify	Recommended Dietary Allowance
Calcium	10.7% 107mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19.6% 0.18mg	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	46% 3.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	23% 0.53mg	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	1.4% 9.92mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Salsify per 7 oz

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

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

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

Comparing minerals per 7 ounces for Agar Seaweed vs Salsify:

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

Comparison of macro-nutrients per 7 ounces:

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