Comparing Nutrients in 100 grams Wakame Seaweed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Wakame Seaweed	Broccoli Raab	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.03% 9.14g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	13% 0.17mg	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	49% 196μg	20.8% 83μg	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	3.33% 3mg	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	4.67% 0.042mg	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	27.3% 2.18mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	17% 0.4mg	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	11.4% 80mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	58% 872mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Broccoli Raab per 100 g

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

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

• 100 grams of Wakame Seaweed have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 7.3 times more Vitamin A, 2.7 times more Vitamin B1, 85.5 times more Vitamin B6, 6.7 times more Vitamin C, 1.6 times more Vitamin E and 42.3 times more Vitamin K than Raw Wakame Seaweed.
• 100 grams of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wakame Seaweed vs Broccoli Raab:

• 100 grams of Wakame Seaweed have 1.4 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 3.5 times more Manganese and 26.4 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 3.9 times more Potassium and 2 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Broccoli Raab contain similar levels of Iron, Phosphorus and Water per 100 grams.
• 100 grams of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wakame Seaweed have 3.2 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 94.5 times more Omega 3 and 5.4 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Broccoli Raab offer comparable quantities of Protein per 100 grams.
• 100 grams of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.