Comparing Nutrients in 500 calories Laver Seaweed VS Boiled Brussels Sprouts

Weight per 500 calories

• Laver Seaweed: 1429g
• Boiled Brussels Sprouts: 1389g

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

Discover which food has more nutrients per 500 calories - Laver Seaweed or Boiled Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Laver Seaweed	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	76% 99g	130g per day for Men 19-50 years
Sugars	9.66% 7g	33.3% 24g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	95% 36g	38g per day for Men 19-50 years
Protein	148% 83g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	413% 3714μg	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	190% 2.47mg	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	521% 2086μg	208% 833μg	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	619% 557mg	957% 861mg	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	95% 14.3mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	1624% 1949μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	100% 1000mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	128% 1.15mg	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	321% 25.7mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	137% 3.15mg	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	118% 829mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	129% 4403mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	19.4% 292mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	33% 1215g	33.4% 1235g	3700g per day for Men 19-50 years

Laver Seaweed VS Boiled Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Laver Seaweed or Boiled Brussels Sprouts?

Lets compare vitamin content per 500 calories of Laver Seaweed vs Boiled Brussels Sprouts:

• 500 calories of Laver Seaweed have 6.9 times more Vitamin A, 5.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 1.5 times more Vitamin C and 34.1 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• Both Raw Laver Seaweed as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Laver Seaweed vs Boiled Brussels Sprouts:

• 500 calories of Laver Seaweed have 2 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 4.5 times more Manganese, 2.4 times more Sodium and 3.3 times more Zinc than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 9.7 times more Magnesium and 2.1 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Brussels Sprouts contain similar levels of Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Laver Seaweed have 2.3 times more Protein than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 168.2 times more Omega 3, 1.4 times more Carbohydrate, 3.5 times more Sugars and 8.4 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Brussels Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Raw Laver Seaweed as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.