Comparing Nutrients in 1 pound Kelp Seaweed VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Kelp Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.73% 195kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	33.4% 43.4g	11% 14g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	15.5% 5.9g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Kelp 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 Kelp Seaweed vs Cooked Broccoli Raab:

• 1 pound of Kelp Seaweed has 1.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 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 Raw Kelp Seaweed.
• Both Kelp Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp 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 Kelp Seaweed vs Cooked Broccoli Raab:

• 1 pound of Kelp Seaweed has 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.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Manganese, 2 times more Phosphorus, 3.9 times more Potassium and 1.9 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Cooked Broccoli Raab 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 Kelp Seaweed has 3.1 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 50.3 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Raw Kelp Seaweed.
• 1 pound of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.