Comparing Nutrients in 1 pound Laver Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	131% 1179μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	166% 662μg	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	197% 177mg	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	30.2% 4.54mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	31.8% 318mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	102% 8.16mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	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	37.6% 263mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	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	14.5% 218mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Laver Seaweed has 3.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 64 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin A, Vitamin B5 and Vitamin C per one pound.
• Both Raw Laver 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 Laver Seaweed vs Cooked Broccoli Raab:

• 1 pound of Laver Seaweed has 3.5 times more Copper, 1.4 times more Iron, 2.6 times more Manganese and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Calcium, 13.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab contain similar levels of Potassium, Sodium 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 1.6 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 201 times more Omega 3 and 9.3 times more Fiber than Raw Laver Seaweed.
• 1 pound of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.