Comparing Nutrients in 14 ounces Laver Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	8.05% 5.83g	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	3.13% 1.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	41% 23g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	115% 1032μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.83mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	53.4% 0.69mg	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	145% 579μg	93% 373μg	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	172% 155mg	301% 271mg	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	26.5% 3.97mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27.8% 278mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	16% 0.14mg	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	89.3% 7.14mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	44% 1mg	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	33% 230mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.12% 337g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Frozen Broccoli Spears per 14 oz

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

Lets compare vitamin content per 14 ounces of Laver Seaweed vs Frozen Broccoli Spears:

• 14 ounces of Laver Seaweed have 4.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin C, 1.4 times more Vitamin E and 25.4 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 14 ounces.
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Laver Seaweed vs Frozen Broccoli Spears:

• 14 ounces of Laver Seaweed have 1.7 times more Calcium, 7.3 times more Copper, 2.5 times more Iron, 3.9 times more Manganese, 1.4 times more Potassium, 2.8 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 8 times more Magnesium and 2.7 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Laver Seaweed have 1.9 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 125 times more Omega 3, 3 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.