Comparing Nutrients in 7 ounces Broccoli Raab VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.2% 0.065g	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	0.023% 0.004g	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.67% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	33% 0.3mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32% 0.73mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.68% 125mg	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	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Irishmoss Seaweed per 7 oz

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

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

• 7 ounces of Broccoli Raab have 21.8 times more Vitamin A, 10.8 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 44.8 times more Vitamin K than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 3.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 1.5 times more Calcium and 3.1 times more Potassium than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 3.5 times more Copper, 4.2 times more Iron, 6.5 times more Magnesium, 2.2 times more Phosphorus, 2 times more Sodium and 2.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Irishmoss Seaweed contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3, 2.1 times more Fiber and 2.1 times more Protein than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 4.3 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Irishmoss Seaweed

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

Broccoli Raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support immune function, bone health, and digestion. Irish moss seaweed is rich in iodine, iron, and other minerals, and may support thyroid health and provide anti-inflammatory benefits. Both are nutritious choices, but offer different health benefits due to their unique nutrient profiles.

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

Both Broccoli Raab and Irish Moss Seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. However, Broccoli Raab is a better choice for weight loss as it is a good source of fiber, vitamins, and minerals that can help keep you full and satisfied while providing essential nutrients for overall health. Irish Moss Seaweed is also nutritious but may not have the same satiating effect as Broccoli Raab.

Should I eat more Broccoli Raab or more Irishmoss 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 Irish Moss Seaweed are nutritious options, but Irish Moss Seaweed is higher in protein content and can be a good addition to your diet to support muscle growth. However, it is essential to include a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle development effectively.

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

Broccoli Raab has a relatively low environmental impact compared to Irish Moss Seaweed. Broccoli Raab is a land-based vegetable that requires water, soil, and resources for cultivation. On the other hand, Irish Moss Seaweed is a marine plant that grows in the ocean and does not require land, fresh water, or fertilizers for cultivation. Additionally, seaweed farming can have positive environmental impacts such as improving water quality and providing habitat for marine species.