Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	123% 161g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.13% 5.9g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	46.3% 0.6mg	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	41% 165μg	288% 1151μg	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	44.5% 40mg	0% 0mg	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	21.4% 3.2mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	135% 1.2mg	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	53% 4.25mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	371% 8.53mg	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	20.7% 145mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Agar Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dried Agar Seaweed:

• 7 ounces of Broccoli Raab have more Vitamin A, 16.2 times more Vitamin B1, 6 times more Vitamin B3, more Vitamin C and 9.2 times more Vitamin K than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 1.7 times more Vitamin B2, 9.4 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Broccoli Raab.
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Broccoli Raab as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dried Agar Seaweed:

• 7 ounces of Broccoli Raab have 1.4 times more Phosphorus and 10.7 times more Water than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 5.8 times more Calcium, 14.5 times more Copper, 10 times more Iron, 35 times more Magnesium, 10.9 times more Manganese, 5.7 times more Potassium, 7.4 times more Selenium, 3.1 times more Sodium and 7.5 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3 than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 13.9 times more Energy, 28.4 times more Carbohydrate, 7.8 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Dried Agar Seaweed

What are the health benefits of Broccoli Raab compared to Dried Agar Seaweed?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Dried agar seaweed is a good source of iodine and other minerals, but lower in vitamins and fiber. Both can be part of a healthy vegan diet, providing different nutrients to support overall health.

Can I lose weight easier by eating more Broccoli Raab or Dried Agar Seaweed?

Both broccoli raab and dried agar seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is a better choice as it is a good source of fiber, vitamins, and minerals that can help keep you full and satisfied. Additionally, broccoli raab is a more versatile ingredient that can be incorporated into a variety of dishes, making it easier to include in your diet regularly.

Should I eat more Broccoli Raab or more Dried Agar Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Broccoli Raab and Dried Agar Seaweed are nutritious options, but Broccoli Raab is higher in protein and also contains important vitamins and minerals that support muscle growth and recovery. Therefore, incorporating more Broccoli Raab into your diet may be more beneficial for muscle gain.

What is the environmental impact of producing Broccoli Raab compared to Dried Agar Seaweed?

Broccoli Raab has a lower environmental impact compared to Dried Agar Seaweed. Broccoli Raab is a vegetable that can be grown locally in many regions, reducing transportation emissions. Dried Agar Seaweed, on the other hand, requires ocean farming which can have negative impacts on marine ecosystems. Additionally, seaweed farming can sometimes involve the use of fertilizers and pesticides which can contribute to water pollution.