Comparing Nutrients in 1 kilogram Laver Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12% 350kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.82% 0.31g	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	24% 31g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	73.7% 28g	38g per day for Men 19-50 years
Protein	104% 58g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	289% 2600μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	70% 700mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23% 850g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Laver Seaweed vs Cooked Broccoli Raab:

• 1 kilogram of Laver Seaweed has 3.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 64 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin A, Vitamin B5 and Vitamin C per one kilogram.
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Laver Seaweed vs Cooked Broccoli Raab:

• 1 kilogram of Laver Seaweed has 3.5 times more Copper, 1.4 times more Iron, 2.6 times more Manganese and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.7 times more Calcium, 13.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab contain similar levels of Potassium, Sodium 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 1.6 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 201 times more Omega 3 and 9.3 times more Fiber than Raw Laver Seaweed.
• 1 kilogram of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.