Comparing Nutrients in 100 grams Laver Seaweed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.93% 5.1g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	29% 260μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17% 0.22mg	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	36.5% 146μg	17.8% 71μg	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	43.3% 39mg	41% 37mg	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	6.67% 1mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7% 70mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	8.33% 0.075mg	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	22.5% 1.8mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	16.5% 0.38mg	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	8.3% 58mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.47% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Laver Seaweed have 3.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 64 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab provide similar amounts of Vitamin A, Vitamin B5 and Vitamin C per 100 grams.
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Laver Seaweed have 3.5 times more Copper, 1.4 times more Iron, 2.6 times more Manganese and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.7 times more Calcium, 13.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Cooked Broccoli Raab contain similar levels of Potassium, Sodium and Water per 100 grams.
• 100 grams of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Laver Seaweed have 1.6 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 201 times more Omega 3 and 9.3 times more Fiber than Raw Laver Seaweed.
• 100 grams of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Laver Seaweed as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.