Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Laver Seaweed

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Laver Seaweed: 857g

Raw Laver Seaweed has 1.4 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Laver Seaweed?

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	5.8% 4.2g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	6.77% 2.57g	38g per day for Men 19-50 years
Protein	82% 46g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	303% 2724μg	248% 2229μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	105% 1.36mg	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	213% 852μg	313% 1251μg	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	493% 444mg	371% 334mg	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	202% 30.4mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Calcium	142% 1416mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	251% 2.26mg	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	191% 15.2mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	368% 8.47mg	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	141% 984mg	71% 497mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	89.7% 3051mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	82% 9mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	19.7% 729g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Laver Seaweed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Laver Seaweed?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Laver Seaweed:

• 300 calories of Cooked Broccoli Raab have 1.2 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin C, 3.5 times more Vitamin E and 89.6 times more Vitamin K than Laver Seaweed.
• While 300 kcal of Raw Laver Seaweed contain 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Laver Seaweed:

• 300 calories of Cooked Broccoli Raab have 2.4 times more Calcium, 18.9 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium, 1.6 times more Sodium and 1.5 times more Water than Laver Seaweed.
• While 300 kcal of Raw Laver Seaweed contain 2.5 times more Copper, 1.9 times more Manganese and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Laver Seaweed contain similar levels of Iron per 300 calories.
• 300 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 2.6 times more Fat, 281.4 times more Omega 3, 1.8 times more Sugars and 13.1 times more Fiber than Laver Seaweed.
• Both Cooked Broccoli Raab and Laver Seaweed offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Laver Seaweed provide inadequate amounts of Omega 6 in 300 calories.