Comparing Nutrients in 1 pound Laver Seaweed VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Energy	5.47% 159kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	75.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	38.6% 50g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	47% 26.4g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Vitamin A	131% 1179μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.36mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	22.7% 0.29mg	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	187% 748μg	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	146% 132mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Calcium	31.8% 318mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	64.5% 0.58mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	108% 2.5mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	10.4% 386g	8.27% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Green Soybeans per 1 lb

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

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

• 1 pound of Laver Seaweed has 28.9 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Green Soybeans.
• While 1 lb of Raw Green Soybeans contains 4.4 times more Vitamin B1 than Raw Laver Seaweed.
• Both Laver Seaweed and Green Soybeans provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Laver Seaweed as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Laver Seaweed vs Green Soybeans:

• 1 pound of Laver Seaweed has 2.1 times more Copper, 1.8 times more Manganese, 3.2 times more Sodium and 1.3 times more Water than Green Soybeans.
• While 1 lb of Raw Green Soybeans contains 2.8 times more Calcium, 2 times more Iron, 32.5 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Green Soybeans contain similar levels of Zinc per one pound.
• 1 pound of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Soybeans contains 4.2 times more Energy, 24.3 times more Fat, 12.9 times more Saturated Fat, 376 times more Omega 3, 705.8 times more Omega 6, 2.2 times more Carbohydrate, 14 times more Fiber and 2.2 times more Protein than Raw Laver Seaweed.
• 1 pound of Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber