Comparing Nutrients in 7 ounces Broccoli Raab VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Broccoli Raab	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.23% 0.04g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.64% 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	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Kelp 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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	0.31% 0.004mg	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	89.3% 357μg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Kelp Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	17.3% 0.4mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Kelp Seaweed per 7 oz

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

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

• 7 ounces of Broccoli Raab have 21.8 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 2 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Kelp Seaweed provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Broccoli Raab as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 7.1 times more Sodium and 1.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Kelp Seaweed contain similar levels of Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 47.3 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 3.4 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Kelp Seaweed

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

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Kelp seaweed, on the other hand, is rich in iodine, which is important for thyroid function, as well as vitamins A, C, and K. It also contains minerals like calcium, magnesium, and iron. Both are nutrient-dense foods that can contribute to a balanced vegan diet.

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

Both Broccoli Raab and Kelp Seaweed are nutrient-dense foods that can support weight loss due to their low calorie content and high fiber content. However, Broccoli Raab may be more effective for weight loss as it is a good source of vitamins, minerals, and antioxidants that can help boost metabolism and support overall health. Kelp Seaweed is also nutritious and can aid in weight loss due to its high iodine content, which supports thyroid function and metabolism. Ultimately, incorporating a variety of nutrient-dense plant foods, including Broccoli Raab and Kelp Seaweed, into your diet can help support weight loss in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is recommended to include more broccoli raab in your diet. Broccoli raab is a good source of protein, vitamins, and minerals that can support muscle growth and recovery. Kelp seaweed is also nutritious but may not provide as much protein and essential nutrients needed for muscle building compared to broccoli raab.

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

Kelp seaweed generally has a lower environmental impact compared to broccoli raab. Kelp requires minimal resources such as water, land, and fertilizer to grow, and it also helps improve water quality by absorbing excess nutrients. In contrast, broccoli raab requires more resources to cultivate, including water, land, and pesticides. Additionally, kelp farming can help mitigate ocean acidification and provide habitat for marine life.