Comparing Nutrients in 5 ounces Kelp Seaweed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Kelp Seaweed	Broccoli	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Broccoli	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.44% 3.54μg	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	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 1.3 times more Vitamin B2 and 2.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 87.5 times more Vitamin B6, 29.7 times more Vitamin C and 1.5 times more Vitamin K than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 5 oz.
• Both Raw Kelp Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kelp Seaweed vs Broccoli:

• Raw Kelp Seaweed has 3.6 times more Calcium, 2.7 times more Copper, 3.9 times more Iron, 5.8 times more Magnesium, 7.1 times more Sodium and 3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Phosphorus, 3.6 times more Potassium and 3.6 times more Selenium than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Broccoli have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kelp Seaweed has 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 15.8 times more Omega 3, 2.8 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.