Comparing Nutrients in 7 ounces Irishmoss Seaweed VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Rutabagas	11%	4%	85%

Macro Nutrients

	Irishmoss Seaweed	Rutabagas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	12% 4.56g	38g per day for Men 19-50 years
Protein	5.35% 3g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15.3% 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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Rutabagas	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	18% 605mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Rutabagas per 7 oz

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

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

• 7 ounces of Irishmoss Seaweed have 11.7 times more Vitamin B2, 8.7 times more Vitamin B9, 2.9 times more Vitamin E and 16.7 times more Vitamin K than Rutabagas.
• While 7 oz of Raw Rutabagas contain 6 times more Vitamin B1, 1.4 times more Vitamin B6 and 8.3 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and 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 Rutabagas have insufficient amounts of Vitamin K
• Both Raw Irishmoss Seaweed as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Irishmoss Seaweed vs Rutabagas:

• 7 ounces of Irishmoss Seaweed have 1.7 times more Calcium, 4.7 times more Copper, 20.2 times more Iron, 7.2 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 5.6 times more Sodium and 8.1 times more Zinc than Rutabagas.
• While 7 oz of Raw Rutabagas contain 4.8 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Rutabagas contain similar levels of Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Irishmoss Seaweed as well as Raw Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Irishmoss Seaweed have 1.4 times more Carbohydrate and 1.4 times more Protein than Rutabagas.
• While 7 oz of Raw Rutabagas contain 53 times more Omega 3, 7.3 times more Sugars and 1.8 times more Fiber than Raw Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• 7 ounces of Rutabagas provide inadequate amounts of Protein
• Both Raw Irishmoss Seaweed as well as Raw Rutabagas provide inadequate amounts of Energy and Omega 6 in seven ounces.