Comparing Nutrients in 1 pound Broccoli Raab VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	32% 41.5g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	4.07% 2.95g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	66% 594μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	222% 889μg	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	102% 92mg	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	49% 7.35mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Calcium	49% 490mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	143% 1.3mg	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	121% 9.7mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	276% 6.35mg	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	47.3% 331mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Wakame Seaweed per 1 lb

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

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

• 1 pound of Broccoli Raab has 7.3 times more Vitamin A, 2.7 times more Vitamin B1, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.6 times more Vitamin E and 42.3 times more Vitamin K than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Wakame Seaweed:

• 1 pound of Broccoli Raab has 3.9 times more Potassium and 2 times more Zinc than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 1.4 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 3.5 times more Manganese and 26.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Wakame Seaweed contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 94.5 times more Omega 3 and 5.4 times more Fiber than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 3.2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Wakame Seaweed offer comparable quantities of Protein per one pound.
• 1 pound of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.