Comparing Nutrients in 14 ounces Laver SeaweedVS Broccoli

Macros Ratio

Protein Fat Carbs

Laver Seaweed

50%

45%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Laver Seaweedvs Broccoli

4.8%139kcal

Energy

4.65%135kcal

139 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

1.5%1.47g

1.1 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.76%0.24g

Saturated Fat

1.4%0.45g

0.24 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g

Omega 3

15.6%0.25g

0.004 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.093%0.016g

Omega 6

1.14%0.19g

0.016 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.6%20.3g

Carbohydrate

20.3%26.4g

20.3 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.7%1.94g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.94 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.13%1.2g

Fiber

27%10.3g

1.2 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41%23g

Protein

20%11g

23 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Laver Seaweedvs Broccoli

115%1032μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

1032 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32.4%0.39mg

Vitamin B1

23.5%0.28mg

Thiamine

0.39 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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136%1.77mg

Vitamin B2

35.7%0.46mg

Riboflavin

1.77 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.5%5.83mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

5.83 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41.4%2.07mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

2.07 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.5%0.63mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.63 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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145%579μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

579 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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172%155mg

Vitamin C

393%354mg

Ascorbic acid

155 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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26.5%3.97mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

3.97 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.2%16μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

16 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Laver Seaweedvs Broccoli

27.8%278mg

Calcium

18.7%187mg

278 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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116%1.05mg

Copper

21.6%0.19mg

1.05 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.3%7.14mg

Iron

36.2%2.9mg

7.14 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.9%7.94mg

Magnesium

20%83.3mg

7.94 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.92mg

Manganese

36.2%0.83mg

3.92 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33%230mg

Phosphorus

37.4%262mg

230 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.6%1413mg

Potassium

37%1254mg

1413 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

18%9.92μg

2.78 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%191mg

Sodium

8.73%131mg

191 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38%4.17mg

Zinc

14.8%1.63mg

4.17 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.12%337g

Water

9.58%354g

337 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Laver Seaweed vs Broccoli:

Raw Laver Seaweed has 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2.3 times more Vitamin C and 25.4 times more Vitamin K than Raw Laver Seaweed.
Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Laver Seaweed vs Broccoli:

Raw Laver Seaweed has 1.5 times more Calcium, 5.4 times more Copper, 2.5 times more Iron, 4.7 times more Manganese, 1.5 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 10.5 times more Magnesium and 3.6 times more Selenium than Raw Laver Seaweed.
Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Laver Seaweed has 2.1 times more Protein than Raw Broccoli.
While Raw Broccoli contains 63 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Sugars and 8.7 times more Fiber than Raw Laver Seaweed.
Both Raw Laver Seaweed and Raw Broccoli have similar amounts of Energy per 14 oz.
Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Laver SeaweedVS Sesbania FlowerBroccoliVS Sesbania FlowerLaver SeaweedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Laver SeaweedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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