Comparing Nutrients in 100 grams Agar Seaweed VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	12% 15.4g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	4% 2.9g	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	1.3% 0.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.055mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	16.8% 0.22mg	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	21.3% 85μg	3.75% 15μg	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	0% 0mg	5.1% 4.6mg	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	5.8% 0.87mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Boiled Salsify	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	7.78% 0.07mg	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	23.3% 1.86mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	9.13% 0.21mg	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	0.71% 5mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Boiled Salsify per 100 g

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

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

• 100 grams of Agar Seaweed have 5.7 times more Vitamin B9 and 4.6 times more Vitamin E than Boiled Salsify.
• While 100 g of Boiled and Drained Salsify contain 11.2 times more Vitamin B1, 7.9 times more Vitamin B2, 7.1 times more Vitamin B3, 6.8 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Salsify provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 100 grams of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Agar Seaweed have 3.4 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese and 1.9 times more Zinc than Boiled Salsify.
• While 100 g of Boiled and Drained Salsify contain 11.2 times more Phosphorus and 1.3 times more Potassium than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Salsify contain similar levels of Calcium, Copper and Water per 100 grams.
• 100 grams of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Salsify contain 2.6 times more Energy, 2.3 times more Carbohydrate, 10.4 times more Sugars, 6.2 times more Fiber and 5.1 times more Protein than Raw Agar Seaweed.
• 100 grams of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Agar Seaweed as well as Boiled and Drained Salsify provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.