Comparing Nutrients in 100 grams Rutabagas VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.63% 8.6g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	0.83% 0.6g	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	2.22% 1.6g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	0.15% 0.002mg	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	5.25% 21μg	45% 180μg	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	27.8% 25mg	3.33% 3mg	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	2% 0.3mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Kelp Seaweed	Recommended Dietary Allowance
Calcium	4.3% 43mg	17% 168mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	14.4% 0.13mg	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	5.5% 0.44mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	8.7% 0.2mg	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	7.57% 53mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	2.6% 89mg	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	0.8% 12mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Kelp Seaweed per 100 g

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

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

• 100 grams of Rutabagas have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 50 times more Vitamin B6 and 8.3 times more Vitamin C than Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 3.8 times more Vitamin B2, 4 times more Vitamin B5, 8.6 times more Vitamin B9, 2.9 times more Vitamin E and 220 times more Vitamin K than Raw Rutabagas.
• 100 grams of Rutabagas have insufficient amounts of Vitamin K
• 100 grams of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Rutabagas as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rutabagas vs Kelp Seaweed:

• 100 grams of Rutabagas have 1.3 times more Phosphorus and 3.4 times more Potassium than Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 3.9 times more Calcium, 4.1 times more Copper, 6.5 times more Iron, 6.1 times more Magnesium, 1.5 times more Manganese, 19.4 times more Sodium and 5.1 times more Zinc than Raw Rutabagas.
• Both Rutabagas and Kelp Seaweed contain similar levels of Water per 100 grams.
• Both Raw Rutabagas as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rutabagas have 13.3 times more Omega 3, 7.4 times more Sugars and 1.8 times more Fiber than Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 1.6 times more Protein than Raw Rutabagas.
• Both Rutabagas and Kelp Seaweed offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Rutabagas provide inadequate amounts of Protein
• 100 grams of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in 100 grams.