Comparing Nutrients in 1 kilogram Broccoli Raab VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	7.6% 220kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	622% 809g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	41% 29.7g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	203% 77g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	604% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	233% 3.03mg	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	208% 830μg	1450% 5800μg	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	224% 202mg	0% 0mg	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	108% 16mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	108% 1080mg	625% 6250mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	678% 6.1mg	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	268% 21.4mg	2675% 214mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	1833% 7700mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	1870% 43mg	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	104% 730mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	331% 11250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	527% 58mg	11mg per day for Men 19-50 years
Water	25% 926g	2.35% 86.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Agar Seaweed per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Dried Agar Seaweed:

• 1 kilogram of Broccoli Raab has more Vitamin A, 16.2 times more Vitamin B1, 6 times more Vitamin B3, more Vitamin C and 9.2 times more Vitamin K than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 1.7 times more Vitamin B2, 9.4 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Broccoli Raab.
• 1 kilogram of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Broccoli Raab as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Dried Agar Seaweed:

• 1 kilogram of Broccoli Raab has 1.4 times more Phosphorus and 10.7 times more Water than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 5.8 times more Calcium, 14.5 times more Copper, 10 times more Iron, 35 times more Magnesium, 10.9 times more Manganese, 5.7 times more Potassium, 7.4 times more Selenium, 3.1 times more Sodium and 7.5 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 189 times more Omega 3 than Dried Agar Seaweed.
• While 1 kg of Dried Agar Seaweed contains 13.9 times more Energy, 28.4 times more Carbohydrate, 7.8 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in one kilogram.