Comparing Nutrients in 1 pound Agar Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	11% 14g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	76.8% 1mg	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	96% 386μg	80.5% 322μg	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	0% 0mg	186% 168mg	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	26.3% 3.95mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	24.5% 245mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	37.8% 0.34mg	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	105% 8.44mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	75% 1.72mg	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	3.24% 22.7mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 414g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 33.8 times more Vitamin B1, 6.4 times more Vitamin B2, 36.6 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 111.3 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Agar Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Agar Seaweed has 1.5 times more Iron and 2.5 times more Magnesium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Calcium, 16.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 6.2 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Cooked Broccoli Raab contain similar levels of Copper, Manganese, Zinc and Water per one pound.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Agar Seaweed has 2.2 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Omega 3, 5.6 times more Fiber and 7.1 times more Protein than Raw Agar Seaweed.
• 1 pound of Agar Seaweed provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Agar Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.