Comparing Nutrients in 7 ounces Kelp Seaweed VS Boiled Salsify

Macros Ratio

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

Macro Nutrients

	Kelp Seaweed	Boiled Salsify	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	7.94% 5.75g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Boiled 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	8.27% 0.099mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	33.3% 0.43mg	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	89.3% 357μg	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	10% 9.13mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Boiled Salsify	Recommended Dietary Allowance
Calcium	33.3% 333mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	15.4% 0.14mg	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	70.7% 5.66mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	18% 0.42mg	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	12% 83.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Boiled Salsify per 7 oz

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

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

• 7 ounces of Kelp Seaweed have 2.3 times more Vitamin B5, 12 times more Vitamin B9, 4.6 times more Vitamin E and 220 times more Vitamin K than Boiled Salsify.
• While 7 oz of Boiled and Drained Salsify contain 109 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Salsify provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Boiled Salsify have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Kelp Seaweed as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kelp Seaweed vs Boiled Salsify:

• 7 ounces of Kelp Seaweed have 3.6 times more Calcium, 1.9 times more Copper, 5.2 times more Iron, 6.7 times more Magnesium, 14.6 times more Sodium and 4.1 times more Zinc than Boiled Salsify.
• While 7 oz of Boiled and Drained Salsify contain 1.3 times more Phosphorus and 3.2 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Salsify contain similar levels of Manganese and Water per seven ounces.
• Both Raw Kelp Seaweed as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Salsify contain 1.6 times more Energy, 1.6 times more Carbohydrate, 4.8 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Raw Kelp Seaweed.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Energy
• Both Raw Kelp Seaweed as well as Boiled and Drained Salsify provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.