Comparing Nutrients in 7 ounces Broccoli VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	14% 18g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	10% 5.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Calcium	9.33% 93mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin A, 87.5 times more Vitamin B6, 29.7 times more Vitamin C and 19.2 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Wakame Seaweed:

• Raw Broccoli has 6.3 times more Potassium and 3.6 times more Selenium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.2 times more Calcium, 5.8 times more Copper, 3 times more Iron, 5.1 times more Magnesium, 6.7 times more Manganese and 26.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 31.5 times more Omega 3, 2.6 times more Sugars and 5.2 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Protein per 7 oz.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.