Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Cooked Broccoli Raab	Kelp Seaweed	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	3.75% 2.72g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	31% 17.4g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	114% 1030μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	58.2% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	0.7% 0.009mg	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	80.5% 322μg	204% 816μg	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	186% 168mg	15% 13.6mg	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	76.5% 11.5mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Kelp Seaweed	Recommended Dietary Allowance
Calcium	53.5% 535mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	65.5% 0.59mg	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	72% 5.76mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	39.4% 0.91mg	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	53% 372mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Kelp Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Kelp Seaweed:

• 1 pound of Cooked Broccoli Raab has 37.8 times more Vitamin A, 3.4 times more Vitamin B1, 4.3 times more Vitamin B3, 110 times more Vitamin B6, 12.3 times more Vitamin C, 2.9 times more Vitamin E and 3.9 times more Vitamin K than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 1.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Kelp Seaweed provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Cooked Broccoli Raab as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Kelp Seaweed:

• 1 pound of Cooked Broccoli Raab has 1.9 times more Manganese, 2 times more Phosphorus, 3.9 times more Potassium and 1.9 times more Selenium than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 1.4 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 4.2 times more Sodium and 2.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Kelp Seaweed contain similar levels of Water per one pound.
• 1 pound of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 50.3 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Kelp Seaweed.
• While 1 lb of Raw Kelp Seaweed contains 3.1 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.