Comparing Nutrients in 1 pound Laver Seaweed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Broccoli	27%	8%	65%

Macro Nutrients

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	23% 30g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	31% 11.8g	38g per day for Men 19-50 years
Protein	47% 26.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Vitamin A	131% 1179μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Laver Seaweed has 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin C and 25.4 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Laver Seaweed vs Broccoli:

• Raw Laver Seaweed has 1.5 times more Calcium, 5.4 times more Copper, 2.5 times more Iron, 4.7 times more Manganese, 1.5 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.5 times more Magnesium and 3.6 times more Selenium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Laver Seaweed has 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Sugars and 8.7 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Energy per 1 lb.
• Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.