Comparing Nutrients in 500 calories Broccoli Raab VS Wakame Seaweed

Weight per 500 calories

• Broccoli Raab: 2273g
• Wakame Seaweed: 1111g

Raw Wakame Seaweed has 2 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	78% 102g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	129% 72g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	331% 2977μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Calcium	245% 2455mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	57% 2103g	24% 889g	3700g per day for Men 19-50 years

Broccoli Raab VS Wakame Seaweed Nutrients Per 500 Kcal

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

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

• 500 calories of Broccoli Raab have 14.9 times more Vitamin A, 5.5 times more Vitamin B1, 1.6 times more Vitamin B3, 174.9 times more Vitamin B6, 13.8 times more Vitamin C, 3.3 times more Vitamin E and 86.4 times more Vitamin K than Wakame Seaweed.
• Both Broccoli Raab and Wakame Seaweed provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw 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 Broccoli Raab vs Wakame Seaweed:

• 500 calories of Broccoli Raab have 1.5 times more Calcium, 2 times more Iron, 1.9 times more Phosphorus, 8 times more Potassium, 2.9 times more Selenium, 4.1 times more Zinc and 2.4 times more Water than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 3.3 times more Copper, 2.4 times more Magnesium, 1.7 times more Manganese and 12.9 times more Sodium than Raw Broccoli Raab.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 1.6 times more Fat, 193.3 times more Omega 3, 11 times more Fiber and 2.1 times more Protein than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both 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 Raw Broccoli Raab as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 500 calories.