Comparing Nutrients in 7 ounces Broccoli Raab VS Agar Seaweed

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Agar Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0% 0g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.77% 0.56g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.9% 0.064mg	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	42% 169μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Agar Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	13.5% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32% 0.74mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Agar Seaweed per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 32.4 times more Vitamin B1, 5.9 times more Vitamin B2, 22.2 times more Vitamin B3, 5.3 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 97.4 times more Vitamin K than Agar Seaweed.
• Both Broccoli Raab and Agar Seaweed provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Raw Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 2 times more Calcium, 14.6 times more Phosphorus, 3.7 times more Sodium and 1.3 times more Zinc than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 1.5 times more Copper and 3 times more Magnesium than Raw Broccoli Raab.
• Both Broccoli Raab and Agar Seaweed contain similar levels of Iron, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Broccoli Raab as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 5.4 times more Fiber and 5.9 times more Protein than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.4 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Agar Seaweed provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Raw Agar Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Agar Seaweed

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Agar seaweed, on the other hand, is rich in minerals like calcium, iron, and iodine. It can support thyroid function, bone health, and provide a good source of plant-based iron. Both are nutritious options that can be beneficial for overall health when included in a balanced vegan diet.

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

Both Broccoli Raab and Agar Seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. Broccoli Raab is a good source of fiber, vitamins, and minerals, while Agar Seaweed is low in calories and high in fiber, making it a great addition to a weight loss diet. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like Broccoli Raab and Agar Seaweed can support your weight loss goals.

Should I eat more Broccoli Raab or more 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. Broccoli Raab is a good source of protein, vitamins, and minerals, while Agar Seaweed is rich in nutrients like iodine and fiber. Both can be beneficial for muscle growth when included in a balanced vegan diet. Consider incorporating a mix of both along with other plant-based protein sources like legumes, nuts, seeds, and whole grains to support your muscle-building goals.

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

Broccoli Raab has a higher environmental impact compared to Agar Seaweed. Broccoli Raab requires more land, water, and resources to grow, while Agar Seaweed is a more sustainable option as it grows in the ocean without the need for land or fresh water irrigation. Choosing Agar Seaweed over Broccoli Raab can help reduce the environmental footprint of food production.