Comparing Nutrients in 1 pound Laver Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	9.2% 6.67g	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	NA	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	NA	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	131% 1179μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Laver Seaweed has 4.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Vitamin C, 1.4 times more Vitamin E and 25.4 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Laver Seaweed has 1.7 times more Calcium, 7.3 times more Copper, 2.5 times more Iron, 3.9 times more Manganese, 1.4 times more Potassium, 2.8 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 8 times more Magnesium and 2.7 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Laver Seaweed has 1.9 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 125 times more Omega 3, 3 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.