Comparing Nutrients in 300 calories Kelp Seaweed VS Broccoli Raab

Weight per 300 calories

• Kelp Seaweed: 698g
• Broccoli Raab: 1364g

Kelp Seaweed has 2 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	30% 39g	130g per day for Men 19-50 years
Sugars	5.77% 4.2g	7.15% 5.2g	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	NA	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	97% 37g	38g per day for Men 19-50 years
Protein	21% 11.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.48mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	179% 2.33mg	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	314% 1256μg	283% 1132μg	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	23.3% 21mg	306% 275mg	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	40.5% 6.07mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 460μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	117% 1172mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	63.6% 0.57mg	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	249% 20mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	201% 844mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	234% 5.4mg	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	42% 293mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	8.88% 4.9μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	108% 1626mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	15.4% 569g	34% 1262g	3700g per day for Men 19-50 years

Kelp Seaweed VS Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Broccoli Raab contain 42.7 times more Vitamin A, 6.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.1 times more Vitamin B3, 167.1 times more Vitamin B6, 13.2 times more Vitamin C, 3.6 times more Vitamin E and 6.6 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Kelp Seaweed vs Broccoli Raab:

• 300 calories of Kelp Seaweed have 1.6 times more Copper, 2.8 times more Magnesium and 3.6 times more Sodium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.3 times more Calcium, 1.5 times more Iron, 3.9 times more Manganese, 3.4 times more Phosphorus, 4.3 times more Potassium, 2.8 times more Selenium and 2.2 times more Water than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kelp Seaweed have 1.7 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.7 times more Fat, 92.4 times more Omega 3, 4.1 times more Fiber and 3.7 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.