Comparing Nutrients in 1 kilogram Laver Seaweed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 350kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	20.3% 14.7g	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	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	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	104% 58g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	289% 2600μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	100% 1.3mg	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	365% 1460μg	75% 300μg	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	433% 390mg	446% 401mg	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	66.7% 10mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	47.8% 0.43mg	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	225% 18mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	141% 3.25mg	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	83% 580mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23% 850g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Laver Seaweed versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Laver Seaweed vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Laver Seaweed has 5.1 times more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Vitamin E and 22 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per one kilogram.
• Both Raw Laver Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Laver Seaweed vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Laver Seaweed has 1.4 times more Calcium, 6.1 times more Copper, 3 times more Iron, 3 times more Manganese, 2 times more Potassium, 2 times more Sodium and 3.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 10 times more Magnesium and 2.7 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Laver Seaweed has 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 42 times more Omega 3, 3 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.