Comparing Nutrients in 7 ounces Wakame Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.7% 1.23g	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	NA	0.66% 0.48g	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	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.7% 6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	33.6% 0.44mg	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	97% 389μg	35.2% 141μg	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	6.6% 5.95mg	81.6% 73.4mg	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	13.2% 2mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	29.8% 298mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	16.5% 0.15mg	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	54% 4.33mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	32.8% 0.75mg	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	22.7% 159mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Wakame Seaweed have 1.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 12.6 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 110 times more Vitamin B6, 12.3 times more Vitamin C, 2.5 times more Vitamin E and 48.3 times more Vitamin K than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Wakame Seaweed have 1.3 times more Calcium, 3.8 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 3.7 times more Manganese and 15.6 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 6.9 times more Potassium, 1.9 times more Selenium and 1.4 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wakame Seaweed have 2.9 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 100.5 times more Omega 3, 5.6 times more Fiber and 1.3 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.