Comparing Nutrients in 100 grams Kelp Seaweed VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Salsify	15%	2%	83%

Macro Nutrients

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Energy	1.5% 43kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	NA	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	3.42% 1.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3% 1.68g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	21.3% 0.28mg	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% 180μg	6.5% 26μg	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	8.9% 8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Salsify	Recommended Dietary Allowance
Calcium	17% 168mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	9.9% 0.089mg	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	35.6% 2.85mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	11.7% 0.27mg	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	6% 42mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	2.6% 89mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Salsify per 100 g

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

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

• 100 grams of Kelp Seaweed have 1.7 times more Vitamin B5 and 6.9 times more Vitamin B9 than Salsify.
• While 100 g of Raw Salsify contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 138.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Salsify provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Kelp Seaweed vs Salsify:

• 100 grams of Kelp Seaweed have 2.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 11.7 times more Sodium and 3.2 times more Zinc than Salsify.
• While 100 g of Raw Salsify contain 1.3 times more Manganese, 1.8 times more Phosphorus and 4.3 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Salsify contain similar levels of Water per 100 grams.
• Both Raw Kelp Seaweed as well as Raw Salsify lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Salsify contain 1.9 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Raw Kelp Seaweed.
• 100 grams of Kelp Seaweed provide inadequate amounts of Energy