Comparing Nutrients in 5 ounces Laver Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	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	5.57% 7.24g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	1.1% 0.43g	10% 3.83g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	41% 369μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	51.7% 207μg	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	61.4% 55.3mg	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	9.45% 1.4mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.92% 99mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	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	32% 2.55mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	11.7% 82.2mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	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	4.54% 68mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Broccoli Raab per 5 oz

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

• 5 ounces of Laver Seaweed have 2 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.7 times more Vitamin B1, 1.6 times more Vitamin E and 56 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Broccoli Raab provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Laver 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 Laver Seaweed vs Broccoli Raab:

• 5 ounces of Laver Seaweed have 6.3 times more Copper, 2.5 times more Manganese, 1.8 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 11 times more Magnesium and 1.3 times more Phosphorus than Raw Laver Seaweed.
• Both Laver Seaweed and Broccoli Raab contain similar levels of Iron and Water per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver 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 Laver Seaweed have 1.8 times more Carbohydrate and 1.8 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 9 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.