Comparing Nutrients in 100 grams Broccoli Raab VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	4.32% 5.62g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.3% 0.03mg	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	20.8% 83μg	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.5% 15IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	11% 108mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	6.67% 0.06mg	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	26.8% 2.14mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	31% 0.71mg	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	10.4% 73mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 grams of Broccoli Raab have 2.7 times more Vitamin A, 2.7 times more Vitamin B1, 2.7 times more Vitamin B3, 5.7 times more Vitamin B6, 3.6 times more Vitamin B9, 5.8 times more Vitamin C and 2.4 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Broccoli Raab vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 100 grams of Broccoli Raab have 3 times more Calcium, 2.3 times more Phosphorus and 2.5 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.4 times more Copper, 3.8 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium and 15.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.7 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 100 g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 2 times more Carbohydrate and 1.7 times more Fiber than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide inadequate amounts of Energy in 100 grams.