Comparing Nutrients in 5 ounces Agar Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	24% 0.31mg	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	30% 120μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	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	8.22% 1.23mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	12% 0.11mg	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	33% 2.64mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	23.4% 0.54mg	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	1% 7.1mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, 33.8 times more Vitamin B1, 6.4 times more Vitamin B2, 36.6 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 111.3 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Agar Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Agar Seaweed have 1.5 times more Iron and 2.5 times more Magnesium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.2 times more Calcium, 16.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 6.2 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Cooked Broccoli Raab contain similar levels of Copper, Manganese, Zinc and Water per five ounces.
• 5 ounces of Agar Seaweed lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Agar Seaweed have 2.2 times more Carbohydrate than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Omega 3, 5.6 times more Fiber and 7.1 times more Protein than Raw Agar Seaweed.
• 5 ounces of Agar Seaweed provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Agar Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.