Comparing Nutrients in 100 grams Irishmoss Seaweed VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	5.26% 6.84g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	5.45% 3.95g	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	2.12% 1.54g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	7.85% 0.1mg	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	45.5% 182μg	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	3.33% 3mg	21% 19mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	7.2% 72mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	3.22% 0.029mg	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	111% 8.9mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	4.2% 0.097mg	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	22.4% 157mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	6.35% 216mg	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	4.47% 67mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Boiled Rutabagas per 100 g

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

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

• 100 grams of Irishmoss Seaweed have 11.4 times more Vitamin B2, 12.1 times more Vitamin B9, 3.6 times more Vitamin E and 25 times more Vitamin K than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 5.5 times more Vitamin B1, 1.5 times more Vitamin B6 and 6.3 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Boiled Rutabagas provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• 100 grams of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Irishmoss Seaweed have 4 times more Calcium, 5.1 times more Copper, 49.4 times more Iron, 14.4 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 13.4 times more Sodium and 16.3 times more Zinc than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 3.4 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Boiled Rutabagas contain similar levels of Water per 100 grams.
• 100 grams of Irishmoss Seaweed lack sufficient amounts of Potassium
• 100 grams of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Irishmoss Seaweed have 1.8 times more Carbohydrate and 1.6 times more Protein than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 57 times more Omega 3, 6.5 times more Sugars and 1.4 times more Fiber than Raw Irishmoss Seaweed.
• 100 grams of Irishmoss Seaweed provide inadequate amounts of Omega 3
• 100 grams of Boiled Rutabagas provide inadequate amounts of Protein
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy and Omega 6 in 100 grams.