Comparing Nutrients in 14 ounces Kelp Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	5.9% 171kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	12% 6.67g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	52.2% 0.68mg	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	179% 714μg	82.4% 329μg	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	13.2% 12mg	89% 80mg	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	23% 3.45mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	66.7% 667mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	18.5% 0.17mg	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	141% 11.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	68% 1.57mg	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	24% 167mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	8.75% 324g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Kelp Seaweed have 2 times more Vitamin B5 and 2.2 times more Vitamin B9 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 21.8 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Kelp Seaweed have 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 7.1 times more Sodium and 1.6 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab contain similar levels of Water per 14 ounces.
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Kelp Seaweed have 3.4 times more Carbohydrate than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 47.3 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Raw Kelp Seaweed.
• 14 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.