Comparing Nutrients in 300 calories Broccoli VS Laver Seaweed

Weight per 300 calories

• Broccoli: 882g
• Laver Seaweed: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Broccoli or Laver Seaweed?

Macros Ratio

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

Macro Nutrients

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	6.77% 2.57g	38g per day for Men 19-50 years
Protein	44.4% 25g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	248% 2229μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Calcium	41.5% 415mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	71% 497mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	89.7% 3051mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	21.3% 788g	19.7% 729g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin C and 26.1 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 8.1 times more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
• Both Raw Broccoli as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Laver Seaweed:

• Raw Broccoli has 10.8 times more Magnesium and 3.7 times more Selenium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1.4 times more Calcium, 5.2 times more Copper, 2.4 times more Iron, 4.6 times more Manganese, 1.4 times more Sodium and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.4 times more Fat, 1.9 times more Saturated Fat, 64.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Sugars and 8.9 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Raw Laver Seaweed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.