Comparing Nutrients in 1 kilogram Laver Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	12% 350kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	71% 27g	38g per day for Men 19-50 years
Protein	104% 58g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	289% 2600μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	70% 700mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23% 850g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Laver Seaweed has 2 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.7 times more Vitamin B1, 1.6 times more Vitamin E and 56 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Laver Seaweed as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Laver Seaweed has 6.3 times more Copper, 2.5 times more Manganese, 1.8 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.5 times more Calcium, 11 times more Magnesium and 1.3 times more Phosphorus than Raw Laver Seaweed.
• Both Laver Seaweed and Broccoli Raab contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver Seaweed as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Laver Seaweed has 1.8 times more Carbohydrate and 1.8 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 189 times more Omega 3 and 9 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.