Comparing Nutrients in 1 kilogram Laver Seaweed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Broccoli	27%	8%	65%

Macro Nutrients

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Energy	12% 350kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	7.9% 3g	68.4% 26g	38g per day for Men 19-50 years
Protein	104% 58g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Vitamin A	289% 2600μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	91% 2.1mg	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	83% 580mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23% 850g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Laver Seaweed has 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin C and 25.4 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Laver Seaweed vs Broccoli:

• Raw Laver Seaweed has 1.5 times more Calcium, 5.4 times more Copper, 2.5 times more Iron, 4.7 times more Manganese, 1.5 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.5 times more Magnesium and 3.6 times more Selenium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Laver Seaweed has 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Sugars and 8.7 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Energy per 1 kg.
• Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.