Comparing Nutrients in 100 grams Boiled Salsify VS Irishmoss Seaweed

Macros Ratio

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

Macro Nutrients

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	2.34% 68kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	4% 2.9g	0.84% 0.61g	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	8.16% 3.1g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Irishmoss 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	4.67% 0.056mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	5.3% 0.069mg	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	45.5% 182μg	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	5.1% 4.6mg	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	1.27% 0.19mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	4.7% 47mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	16.6% 0.15mg	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	6.88% 0.55mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	16% 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	8% 56mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.2% 81.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Irishmoss Seaweed per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Salsify vs Irishmoss Seaweed:

• 100 grams of Boiled Salsify have 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.5 times more Vitamin C than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 12.1 times more Vitamin B9, 4.6 times more Vitamin E and 16.7 times more Vitamin K than Boiled and Drained Salsify.
• 100 grams of Boiled Salsify have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Salsify vs Irishmoss Seaweed:

• 100 grams of Boiled Salsify have 4.5 times more Potassium than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 1.5 times more Calcium, 2.1 times more Copper, 16.2 times more Iron, 8 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 4.2 times more Sodium and 6.5 times more Zinc than Boiled and Drained Salsify.
• Both Boiled Salsify and Irishmoss Seaweed contain similar levels of Water per 100 grams.
• 100 grams of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Salsify have 1.4 times more Energy, 1.2 times more Carbohydrate, 4.8 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Irishmoss Seaweed.
• 100 grams of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Boiled and Drained Salsify as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.