Comparing Nutrients in 7 ounces Broccoli Raab VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.12% 0.02g	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% 18g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.78% 1.3g	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	29% 260μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	27.7% 1.4mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Wakame Seaweed	Recommended Dietary Allowance
Calcium	21.4% 214mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Wakame Seaweed per 7 oz

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

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

• 7 ounces of Broccoli Raab have 7.3 times more Vitamin A, 2.7 times more Vitamin B1, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.6 times more Vitamin E and 42.3 times more Vitamin K than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 3.9 times more Potassium and 2 times more Zinc than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 1.4 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 3.5 times more Manganese and 26.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Wakame Seaweed contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 94.5 times more Omega 3 and 5.4 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Wakame Seaweed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Raw Wakame Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Wakame Seaweed

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can support immune health, bone health, and digestion. On the other hand, wakame seaweed is rich in minerals like iodine, calcium, and magnesium, which can support thyroid function, bone health, and heart health. Both are nutritious choices, but broccoli raab is higher in vitamins and antioxidants, while wakame seaweed is richer in minerals.

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

Both Broccoli Raab and Wakame Seaweed are nutritious foods that can support weight loss due to their low calorie and high nutrient content. Broccoli Raab is a good source of fiber, vitamins, and minerals, while Wakame Seaweed is rich in iodine and other essential nutrients. Incorporating a variety of nutrient-dense foods like these into your diet, along with a balanced overall diet and regular physical activity, can help support weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so it's important to focus on overall dietary patterns rather than individual foods.

Should I eat more Broccoli Raab or more Wakame 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 wakame seaweed are nutritious options, but broccoli raab contains more protein per serving. Additionally, broccoli raab is a good source of vitamins and minerals that support muscle growth and recovery. Incorporating both into your diet can help you achieve your muscle-building goals.

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

Broccoli Raab has a higher environmental impact compared to Wakame Seaweed. Broccoli Raab requires land for cultivation, water for irrigation, and transportation for distribution, all of which contribute to its carbon footprint. On the other hand, Wakame Seaweed is a type of seaweed that grows in the ocean without the need for land, freshwater, or fertilizers, making it a more sustainable and environmentally friendly option.