Comparing Nutrients in 1 pound Kelp Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	6.73% 195kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	33.4% 43.4g	9.94% 13g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	15.5% 5.9g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.2% 2.9mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	204% 816μg	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	15% 13.6mg	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	249% 299μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	76.2% 762mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	162% 13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	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	27.2% 191mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	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	70.5% 1057mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10% 370g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Broccoli Raab per 1 lb

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

• 1 pound of Kelp Seaweed has 2 times more Vitamin B5 and 2.2 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 21.8 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Kelp Seaweed has 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 7.1 times more Sodium and 1.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab contain similar levels of Water per one pound.
• Both Raw Kelp 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 Kelp Seaweed has 3.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 47.3 times more Omega 3, 2.1 times more Fiber and 1.9 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.