Comparing Nutrients in 14 ounces Broccoli Raab VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3.34% 2.42g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	21% 0.27mg	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	82.4% 329μg	181% 722μg	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	89% 80mg	13.2% 12mg	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	43% 6.43mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	43% 429mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	65.7% 0.59mg	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	106% 8.5mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	64% 1.47mg	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	41.4% 290mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	70.4% 7.74mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.73% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Irishmoss Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Irishmoss Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Irishmoss Seaweed:

• 14 ounces of Broccoli Raab have 21.8 times more Vitamin A, 10.8 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 44.8 times more Vitamin K than Irishmoss Seaweed.
• While 14 oz of Raw Irishmoss Seaweed contain 3.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Broccoli Raab.
• 14 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Irishmoss Seaweed:

• 14 ounces of Broccoli Raab have 1.5 times more Calcium and 3.1 times more Potassium than Irishmoss Seaweed.
• While 14 oz of Raw Irishmoss Seaweed contain 3.5 times more Copper, 4.2 times more Iron, 6.5 times more Magnesium, 2.2 times more Phosphorus, 2 times more Sodium and 2.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Irishmoss Seaweed contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 189 times more Omega 3, 2.1 times more Fiber and 2.1 times more Protein than Irishmoss Seaweed.
• While 14 oz of Raw Irishmoss Seaweed contain 4.3 times more Carbohydrate than Raw Broccoli Raab.
• 14 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in 14 ounces.