Comparing Nutrients in 1 pound Wakame Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.04% 204kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	32% 41.5g	11% 14g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	222% 889μg	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	15% 13.6mg	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	20% 24μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	68% 680mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	124% 9.9mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	52% 363mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	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	264% 3955mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Wakame Seaweed has 1.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 12.6 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 110 times more Vitamin B6, 12.3 times more Vitamin C, 2.5 times more Vitamin E and 48.3 times more Vitamin K than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame 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 Wakame Seaweed vs Cooked Broccoli Raab:

• 1 pound of Wakame Seaweed has 1.3 times more Calcium, 3.8 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 3.7 times more Manganese and 15.6 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.9 times more Potassium, 1.9 times more Selenium and 1.4 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 2.9 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 100.5 times more Omega 3, 5.6 times more Fiber and 1.3 times more Protein than Raw Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.