Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Wakame Seaweed

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Wakame Seaweed: 1111g

Raw Wakame Seaweed has 1.8 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 500 calories - Cooked Broccoli Raab or Wakame Seaweed?

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	251% 4g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	78% 102g	130g per day for Men 19-50 years
Sugars	17% 12.4g	9.96% 7.22g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	137% 76.6g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	504% 4540μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	1.7% 0.022mg	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	355% 1420μg	544% 2178μg	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	822% 740mg	37% 33.3mg	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	337% 50.6mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Calcium	236% 2360mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	351% 3.16mg	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	318% 25.4mg	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	676% 15.6mg	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	234% 1640mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	24% 889g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Wakame Seaweed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Wakame Seaweed?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Wakame Seaweed:

• 500 calories of Cooked Broccoli Raab have 22.7 times more Vitamin A, 5.1 times more Vitamin B1, 2.3 times more Vitamin B3, 198 times more Vitamin B6, 22.2 times more Vitamin C, 4.6 times more Vitamin E and 86.9 times more Vitamin K than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Wakame Seaweed provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Cooked Broccoli Raab as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Wakame Seaweed:

• 500 calories of Cooked Broccoli Raab have 1.4 times more Calcium, 1.8 times more Phosphorus, 12.3 times more Potassium, 3.3 times more Selenium, 2.6 times more Zinc and 2.1 times more Water than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 2.1 times more Copper, 2.2 times more Magnesium, 2 times more Manganese and 8.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Wakame Seaweed contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.5 times more Fat, 180.9 times more Omega 3, 1.7 times more Sugars, 10.1 times more Fiber and 2.3 times more Protein than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 1.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Wakame Seaweed offer comparable quantities of Energy per 500 calories.
• 500 calories of Wakame Seaweed provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 500 calories.