Comparing Nutrients in 7 ounces Irishmoss Seaweed VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.35% 3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15.6% 0.2mg	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	90% 361μg	7.44% 29.8μg	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	6.6% 5.95mg	41.5% 37.3mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6.4% 0.058mg	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	221% 17.7mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	8.37% 0.19mg	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	44.5% 312mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	12.6% 429mg	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	8.86% 133mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Boiled Rutabagas per 7 oz

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

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

• 7 ounces of Irishmoss Seaweed have 11.4 times more Vitamin B2, 12.1 times more Vitamin B9, 3.6 times more Vitamin E and 25 times more Vitamin K than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 5.5 times more Vitamin B1, 1.5 times more Vitamin B6 and 6.3 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Boiled Rutabagas provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Irishmoss Seaweed vs Boiled Rutabagas:

• 7 ounces of Irishmoss Seaweed have 4 times more Calcium, 5.1 times more Copper, 49.4 times more Iron, 14.4 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 13.4 times more Sodium and 16.3 times more Zinc than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 3.4 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Boiled Rutabagas contain similar levels of Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Irishmoss Seaweed have 1.8 times more Carbohydrate and 1.6 times more Protein than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 57 times more Omega 3, 6.5 times more Sugars and 1.4 times more Fiber than Raw Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• 7 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy and Omega 6 in seven ounces.