Comparing Nutrients in 1 pound Laver Seaweed VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Laver Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	18% 23g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	131% 1179μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	45.4% 0.59mg	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	166% 662μg	76% 304μg	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	197% 177mg	284% 256mg	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	30.2% 4.54mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	19% 0.17mg	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	102% 8.16mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	58% 1.33mg	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	37.6% 263mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Laver Seaweed vs Frozen Chopped Broccoli:

• Raw Laver Seaweed has 5 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin C and 20.3 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 lb.
• Both Raw Laver Seaweed as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Laver Seaweed vs Frozen Chopped Broccoli:

• Raw Laver Seaweed has 1.3 times more Calcium, 6.9 times more Copper, 2.2 times more Iron, 3.4 times more Manganese, 1.7 times more Potassium, 2 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9 times more Magnesium and 4 times more Selenium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Laver Seaweed has 1.3 times more Energy and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3, 2.8 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Raw Laver Seaweed as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.