Comparing Nutrients in 100 grams Boiled Rutabagas VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Energy	1.03% 30kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.024% 0.004g	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	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	0.68% 0.49g	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	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	12.2% 0.16mg	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	36.5% 146μg	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	43.3% 39mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Laver Seaweed	Recommended Dietary Allowance
Calcium	1.8% 18mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	29.3% 0.26mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	43% 0.99mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	6.35% 216mg	10.5% 356mg	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	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Laver Seaweed per 100 g

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

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

• 100 g of Raw Laver Seaweed contain more Vitamin A, 10.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 4.2 times more Vitamin E and 20 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Rutabagas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Rutabagas have 5 times more Magnesium than Laver Seaweed.
• While 100 g of Raw Laver Seaweed contain 3.9 times more Calcium, 9.1 times more Copper, 10 times more Iron, 10.2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 9.6 times more Sodium and 8.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Laver Seaweed contain similar levels of Water per 100 grams.
• 100 grams of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• 100 grams of Laver Seaweed lack sufficient amounts of Magnesium
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Rutabagas have 57 times more Omega 3, 1.3 times more Carbohydrate, 8.1 times more Sugars and 6 times more Fiber than Laver Seaweed.
• While 100 g of Raw Laver Seaweed contain 6.2 times more Protein than Boiled and Drained Rutabagas.
• 100 grams of Boiled Rutabagas provide inadequate amounts of Protein
• 100 grams of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in 100 grams.