Comparing Nutrients in 5 ounces Laver Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	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	5.57% 7.24g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	1.1% 0.43g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	41% 369μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	51.7% 207μg	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	61.4% 55.3mg	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	9.45% 1.4mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	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	32% 2.55mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	11.7% 82.2mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	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	4.54% 68mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.5% 130g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Laver 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 Laver Seaweed vs Cooked Broccoli Raab:

• 5 ounces of Laver Seaweed have 3.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 64 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin A, Vitamin B5 and Vitamin C per five ounces.
• Both Raw Laver 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 Laver Seaweed vs Cooked Broccoli Raab:

• 5 ounces of Laver Seaweed have 3.5 times more Copper, 1.4 times more Iron, 2.6 times more Manganese and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.7 times more Calcium, 13.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab contain similar levels of Potassium, Sodium 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 1.6 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 201 times more Omega 3 and 9.3 times more Fiber than Raw Laver Seaweed.
• 5 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.