Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Cooked Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	14% 18g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	101% 908μg	17.6% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	7.44% 0.097mg	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	71% 284μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	164% 148mg	12.5% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.06% 48.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.5% 10mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	47% 472mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	21.5% 0.19mg	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	63.5% 5.1mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	100% 2.3mg	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	47% 328mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	15% 224mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	9.9% 366g	7.8% 289g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 calories of Cooked Broccoli Raab have 5.7 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B3, 9.1 times more Vitamin B6, 3.8 times more Vitamin B9, 13.1 times more Vitamin C and 4.7 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 calories of Cooked Broccoli Raab have 4.1 times more Calcium, 1.6 times more Copper, 3.2 times more Phosphorus, 2.2 times more Zinc and 1.3 times more Water than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 5.1 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese and 7.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 3.8 times more Fat and 2.6 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.5 times more Carbohydrate and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy per 100 calories.