Comparing Nutrients in 100 grams Boiled Rutabagas VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Energy	1.03% 30kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.26% 6.84g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	0.39% 0.28g	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	2.12% 1.54g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	0.34% 0.055mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	2.46% 0.032mg	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	3.75% 15μg	21.3% 85μg	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	21% 19mg	0% 0mg	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	1.6% 0.24mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Agar Seaweed	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	6.78% 0.061mg	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	2.25% 0.18mg	23.3% 1.86mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	16.2% 0.37mg	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	5.86% 41mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	6.35% 216mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Agar Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Rutabagas versus 100 g of Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Rutabagas vs Agar Seaweed:

• 100 grams of Boiled Rutabagas have 16.4 times more Vitamin B1, 1.9 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 100 g of Raw Agar Seaweed contain 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 3.6 times more Vitamin E than Boiled and Drained Rutabagas.
• 100 grams of Boiled Rutabagas have insufficient amounts of Vitamin E
• 100 grams of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Rutabagas vs Agar Seaweed:

• 100 grams of Boiled Rutabagas have 8.2 times more Phosphorus than Agar Seaweed.
• While 100 g of Raw Agar Seaweed contain 3 times more Calcium, 2.1 times more Copper, 10.3 times more Iron, 6.7 times more Magnesium, 3.8 times more Manganese and 4.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Agar Seaweed contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 100 grams of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Rutabagas have more Omega 3, 14.1 times more Sugars and 3.6 times more Fiber than Agar Seaweed.
• Both Boiled Rutabagas and Agar Seaweed offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.