Comparing Nutrients in 5 ounces Broccoli Raab VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.08% 31kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	88% 115g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.8% 4.2g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	33% 0.43mg	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	29.4% 118μg	206% 822μg	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	32% 28.6mg	0% 0mg	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	15.3% 2.3mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	15.3% 153mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	96% 0.86mg	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	38% 3.03mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	265% 6.1mg	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	14.8% 103mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Agar Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Dried Agar Seaweed:

• 5 ounces of Broccoli Raab have more Vitamin A, 16.2 times more Vitamin B1, 6 times more Vitamin B3, more Vitamin C and 9.2 times more Vitamin K than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 1.7 times more Vitamin B2, 9.4 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Broccoli Raab.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Broccoli Raab as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Dried Agar Seaweed:

• 5 ounces of Broccoli Raab have 1.4 times more Phosphorus and 10.7 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 5.8 times more Calcium, 14.5 times more Copper, 10 times more Iron, 35 times more Magnesium, 10.9 times more Manganese, 5.7 times more Potassium, 7.4 times more Selenium, 3.1 times more Sodium and 7.5 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 189 times more Omega 3 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 13.9 times more Energy, 28.4 times more Carbohydrate, 7.8 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in five ounces.