Comparing Nutrients in 300 calories Laver Seaweed VS Boiled Broccoli

Weight per 300 calories

• Laver Seaweed: 857g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Laver Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	6.77% 2.57g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	89% 49.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	248% 2229μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	132% 1.7mg	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	313% 1251μg	231% 926μg	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	371% 334mg	618% 556mg	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	57% 8.57mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	60% 600mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	193% 15.4mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	368% 8.47mg	72.3% 1.66mg	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	71% 497mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	89.7% 3051mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	19.7% 729g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Laver Seaweed has 3.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B6, 1.7 times more Vitamin C, 1.5 times more Vitamin E and 35.3 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Laver Seaweed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Laver Seaweed vs Boiled Broccoli:

• Raw Laver Seaweed has 1.8 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 5.1 times more Manganese, 1.2 times more Potassium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.5 times more Magnesium and 2.3 times more Selenium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Broccoli have similar amounts of Phosphorus, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Laver Seaweed has 2.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Fat, 119 times more Omega 3, 1.4 times more Carbohydrate, 2.8 times more Sugars and 11 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Laver Seaweed as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.