Comparing Nutrients in 5 ounces Kelp Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	18.6% 0.24mg	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	63.8% 255μg	29.4% 118μg	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	4.72% 4.25mg	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	24% 238mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	6.6% 0.06mg	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	50.5% 4.04mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	24.3% 0.56mg	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	8.5% 59.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Kelp Seaweed have 2 times more Vitamin B5 and 2.2 times more Vitamin B9 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 21.8 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Kelp Seaweed vs Broccoli Raab:

• 5 ounces of Kelp Seaweed have 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 7.1 times more Sodium and 1.6 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Broccoli Raab contain similar levels of Water per five ounces.
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kelp Seaweed have 3.4 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 47.3 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Raw Kelp Seaweed.
• 5 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.