Comparing Nutrients in 5 ounces BroccoliVS Kelp Seaweed

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Kelp Seaweed

13%

10%

77%

5 oz ▼

Macro Nutrients

Broccolivs Kelp Seaweed

1.66%48kcal

Energy

2.1%61kcal

48 kcalvs61 kcal

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

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0.54%0.52g

Fat

0.82%0.79g

0.52 gvs0.79 g

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

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0.5%0.16g

Saturated Fat

1.1%0.35g

0.16 gvs0.35 g

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

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5.6%0.089g

Omega 3

0.35%0.006g

0.089 gvs0.006 g

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

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0.41%0.069g

Omega 6

0.17%0.028g

0.069 gvs0.028 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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7.24%9.4g

Carbohydrate

10.4%13.6g

9.4 gvs13.6 g

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

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3.32%2.4g

Sugars

1.17%0.85g

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

2.4 gvs0.85 g

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

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1.33%0.96g

Fructose

≤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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

4.85%1.84g

3.7 gvs1.84 g

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

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7.14%4g

Protein

4.25%2.4g

4 gvs2.4 g

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

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Vitamins

Broccolivs Kelp Seaweed

4.9%44μg

Vitamin A

0.94%8.5μg

RAE, retinol activity equivalents

44 μgvs8.5 μg

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

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8.4%0.1mg

Vitamin B1

5.9%0.071mg

Thiamine

0.1 mgvs0.071 mg

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

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12.8%0.17mg

Vitamin B2

16.4%0.21mg

Riboflavin

0.17 mgvs0.21 mg

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

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5.66%0.91mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.67 mg

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

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16.2%0.81mg

Vitamin B5

18.2%0.91mg

Pantothenic acid

0.81 mgvs0.91 mg

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

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19%0.25mg

Vitamin B6

0.22%0.003mg

Pyridoxine

0.25 mgvs0.003 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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22.3%89.3μg

Vitamin B9

63.8%255μg

Folates and Folic Acid

89.3 μgvs255 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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140%126mg

Vitamin C

4.72%4.25mg

Ascorbic acid

126 mgvs4.25 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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7.37%1.1mg

Vitamin E

8.22%1.23mg

Tocopherols and Tocotrienols

1.1 mgvs1.23 mg

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

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120%144μg

Vitamin K

78%94μg

Phytomenadione or phylloquinone

144 μgvs94 μg

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

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Minerals

Broccolivs Kelp Seaweed

6.66%66.6mg

Calcium

24%238mg

66.6 mgvs238 mg

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

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7.7%0.069mg

Copper

20.5%0.18mg

0.069 mgvs0.18 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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13%1.03mg

Iron

50.5%4.04mg

1.03 mgvs4.04 mg

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

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7.1%29.8mg

Magnesium

41%172mg

29.8 mgvs172 mg

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

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13%0.3mg

Manganese

12.3%0.28mg

0.3 mgvs0.28 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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13.4%94mg

Phosphorus

8.5%59.5mg

94 mgvs59.5 mg

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

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13%448mg

Potassium

3.7%126mg

448 mgvs126 mg

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

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6.44%3.54μg

Selenium

1.8%0.99μg

3.54 μgvs0.99 μg

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

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3.1%46.8mg

Sodium

22%330mg

46.8 mgvs330 mg

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

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5.3%0.58mg

Zinc

16%1.74mg

0.58 mgvs1.74 mg

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

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3.42%127g

Water

3.13%116g

127 gvs116 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Kelp Seaweed:

Raw Broccoli has 5.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 87.5 times more Vitamin B6, 29.7 times more Vitamin C and 1.5 times more Vitamin K than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 1.3 times more Vitamin B2 and 2.9 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli and Raw Kelp Seaweed have similar amounts of Vitamin B5 and Vitamin E per 5 oz.
Both Raw Broccoli as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Kelp Seaweed:

Raw Broccoli has 1.6 times more Phosphorus, 3.6 times more Potassium and 3.6 times more Selenium than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 3.6 times more Calcium, 2.7 times more Copper, 3.9 times more Iron, 5.8 times more Magnesium, 7.1 times more Sodium and 3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Raw Kelp Seaweed have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 15.8 times more Omega 3, 2.8 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliKelp SeaweedVS Boiled BroccoliBroccoliVS Laver SeaweedKelp SeaweedVS Laver Seaweed

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Comparing Nutrients in 5 ounces BroccoliVS Kelp Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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