Comparing Nutrients in 5 ounces Laver Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.25g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	41% 369μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	51.7% 207μg	33.3% 133μg	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	61.4% 55.3mg	108% 97mg	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	9.45% 1.4mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	5.67% 0.051mg	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	32% 2.55mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	15.8% 0.36mg	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	11.7% 82.2mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Frozen Broccoli Spears per 5 oz

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

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

• 5 ounces of Laver Seaweed have 4.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin C, 1.4 times more Vitamin E and 25.4 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Laver Seaweed vs Frozen Broccoli Spears:

• 5 ounces of Laver Seaweed have 1.7 times more Calcium, 7.3 times more Copper, 2.5 times more Iron, 3.9 times more Manganese, 1.4 times more Potassium, 2.8 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 8 times more Magnesium and 2.7 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Laver Seaweed have 1.9 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 125 times more Omega 3, 3 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.