Comparing Nutrients in 1 pound Agar Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Agar Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.38% 1.72g	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	NA	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	24.5% 245mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 414g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Broccoli Raab per 1 lb

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

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

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 32.4 times more Vitamin B1, 5.9 times more Vitamin B2, 22.2 times more Vitamin B3, 5.3 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 97.4 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Broccoli Raab provide similar amounts of Vitamin B5 and 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Agar Seaweed has 1.5 times more Copper and 3 times more Magnesium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Calcium, 14.6 times more Phosphorus, 3.7 times more Sodium and 1.3 times more Zinc than Raw Agar Seaweed.
• Both Agar Seaweed and Broccoli Raab contain similar levels of Iron, Manganese, Potassium and Water per one pound.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Agar Seaweed as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Agar Seaweed has 2.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3, 5.4 times more Fiber and 5.9 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.