Comparing Nutrients in 7 ounces Broccoli Raab VS Laver Seaweed

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.57% 0.56g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.34% 0.97g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	29% 260μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Laver Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	58.2% 0.52mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	85.2% 1.96mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.8% 706mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Laver Seaweed per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.7 times more Vitamin B1, 1.6 times more Vitamin E and 56 times more Vitamin K than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 2 times more Vitamin A, 3.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Laver Seaweed provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 1.5 times more Calcium, 11 times more Magnesium and 1.3 times more Phosphorus than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Laver Seaweed contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Broccoli Raab as well as Raw Laver 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 and 9 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Laver Seaweed

What are the health benefits of Broccoli Raab compared to Laver 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. Laver seaweed is rich in iodine, iron, and vitamin B12, which are important for thyroid function, energy production, and red blood cell formation. Both are nutritious options, but broccoli raab provides more vitamins and antioxidants, while laver seaweed is a good source of specific minerals.

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

Both Broccoli Raab and Laver Seaweed are nutrient-dense foods that can support weight loss as part of a balanced diet. Broccoli Raab is high in fiber, vitamins, and minerals, which can help keep you full and satisfied. Laver Seaweed is low in calories and rich in iodine, which supports thyroid function and metabolism. Including a variety of plant-based foods like these in your diet can help with weight loss by providing essential nutrients and promoting overall health.

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

Both broccoli raab and laver seaweed are excellent sources of nutrients that can support muscle growth. Broccoli raab is high in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Laver seaweed is rich in protein, iron, and iodine, which are essential for muscle building and overall health. To gain more muscles while training consistently, it is important to have a balanced diet that includes a variety of nutrient-dense foods. You can incorporate both broccoli raab and laver seaweed into your meals to benefit from their unique nutritional profiles. Remember to also include other plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle growth and recovery.

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

Broccoli Raab has a higher environmental impact compared to Laver Seaweed. Broccoli Raab requires land, water, and resources for cultivation, whereas Laver Seaweed is a sustainable crop that grows in the ocean, requiring fewer resources and producing lower greenhouse gas emissions. Choosing Laver Seaweed over Broccoli Raab can help reduce the environmental footprint of your diet.