Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Cooked Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.84% 0.61g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.3% 0.069mg	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	17.8% 71μg	45.5% 182μg	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	41% 37mg	3.33% 3mg	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	17% 2.53mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	16.6% 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	16% 1.27mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	16% 0.37mg	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	11.7% 82mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.2% 81.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Irishmoss Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Irishmoss Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Irishmoss Seaweed:

• 100 grams of Cooked Broccoli Raab have 37.8 times more Vitamin A, 11.3 times more Vitamin B1, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6, 12.3 times more Vitamin C, 2.9 times more Vitamin E and 51.2 times more Vitamin K than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 3.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Cooked Broccoli Raab.
• 100 grams of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Broccoli Raab as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Irishmoss Seaweed:

• 100 grams of Cooked Broccoli Raab have 1.6 times more Calcium, 5.4 times more Potassium and 1.9 times more Selenium than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 2 times more Copper, 7 times more Iron, 5.3 times more Magnesium, 1.9 times more Phosphorus and 3.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Irishmoss Seaweed contain similar levels of Manganese, Sodium and Water per 100 grams.
• 100 grams of Irishmoss Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 201 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 3.9 times more Carbohydrate than Cooked Broccoli Raab.
• 100 grams of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in 100 grams.