Comparing Nutrients in 14 ounces Broccoli VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	28% 36.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.56% 2.58g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	20% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	0.61% 0.008mg	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	62.5% 250μg	194% 778μg	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	393% 354mg	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	20.6% 3.1mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Calcium	18.7% 187mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	125% 1.13mg	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	36.2% 2.9mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	242% 5.56mg	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	37.4% 262mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.6% 317g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin A, 87.5 times more Vitamin B6, 29.7 times more Vitamin C and 19.2 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Wakame Seaweed:

• Raw Broccoli has 6.3 times more Potassium and 3.6 times more Selenium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.2 times more Calcium, 5.8 times more Copper, 3 times more Iron, 5.1 times more Magnesium, 6.7 times more Manganese and 26.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 31.5 times more Omega 3, 2.6 times more Sugars and 5.2 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Protein per 14 oz.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.