Comparing Nutrients in 7 ounces Irishmoss Seaweed VS Salsify

Macros Ratio

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

Macro Nutrients

	Irishmoss Seaweed	Salsify	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	6.8% 2.58g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.35% 3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Salsify	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Salsify	Recommended Dietary Allowance
Calcium	14.3% 143mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	221% 17.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	44.5% 312mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	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	8.86% 133mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Salsify per 7 oz

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

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

• 7 ounces of Irishmoss Seaweed have 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 Salsify.
• While 7 oz of Raw Salsify contain 6 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Salsify contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Irishmoss 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 1.7 times more Energy, 1.5 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Raw Irishmoss Seaweed.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Energy