Comparing Nutrients in 5 ounces Broccoli VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.96% 0.69g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.14% 4g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	17.3% 0.23mg	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	22.3% 89.3μg	51.7% 207μg	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	140% 126mg	61.4% 55.3mg	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	7.37% 1.1mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Laver Seaweed	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	41.6% 0.37mg	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	13% 1.03mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	61% 1.4mg	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	13.4% 94mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Laver Seaweed:

• Raw Broccoli has 2.3 times more Vitamin C and 25.4 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Laver Seaweed:

• Raw Broccoli has 10.5 times more Magnesium and 3.6 times more Selenium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1.5 times more Calcium, 5.4 times more Copper, 2.5 times more Iron, 4.7 times more Manganese, 1.5 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 63 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Sugars and 8.7 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Laver Seaweed have similar amounts of Energy per 5 oz.
• Both Raw Broccoli as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.