Comparing Nutrients in 100 grams Laver SeaweedVS Broccoli

Macros Ratio

Protein Fat Carbs

Laver Seaweed

50%

45%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Laver Seaweedvs Broccoli

1.2%35kcal

Energy

1.17%34kcal

35 kcalvs34 kcal

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

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0.29%0.28g

Fat

0.38%0.37g

0.28 gvs0.37 g

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

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0.19%0.061g

Saturated Fat

0.36%0.11g

0.061 gvs0.11 g

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

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0.063%0.001g

Omega 3

3.94%0.063g

0.001 gvs0.063 g

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

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0.024%0.004g

Omega 6

0.29%0.049g

0.004 gvs0.049 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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3.93%5.1g

Carbohydrate

5.1%6.64g

5.1 gvs6.64 g

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

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0.68%0.49g

Sugars

2.34%1.7g

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

0.49 gvs1.7 g

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

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Fructose

0.94%0.68g

≤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 gvs0.68 g

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

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Glucose

%0.49g

NA gvs0.49 g

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

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Sucrose

%0.1g

NA gvs0.1 g

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

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0.79%0.3g

Fiber

6.84%2.6g

0.3 gvs2.6 g

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

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10.4%5.8g

Protein

5.04%2.82g

5.8 gvs2.82 g

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

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Vitamins

Laver Seaweedvs Broccoli

29%260μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

260 μgvs31 μg

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

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8.17%0.098mg

Vitamin B1

5.9%0.071mg

Thiamine

0.098 mgvs0.071 mg

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

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34.3%0.45mg

Vitamin B2

9%0.12mg

Riboflavin

0.45 mgvs0.12 mg

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

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9.2%1.47mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.64 mg

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

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10.4%0.52mg

Vitamin B5

11.5%0.57mg

Pantothenic acid

0.52 mgvs0.57 mg

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

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12.2%0.16mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.16 mgvs0.18 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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36.5%146μg

Vitamin B9

15.8%63μg

Folates and Folic Acid

146 μgvs63 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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43.3%39mg

Vitamin C

99%89.2mg

Ascorbic acid

39 mgvs89.2 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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6.67%1mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

1 mgvs0.78 mg

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

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3.33%4μg

Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

4 μgvs102 μg

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

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Minerals

Laver Seaweedvs Broccoli

7%70mg

Calcium

4.7%47mg

70 mgvs47 mg

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

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29.3%0.26mg

Copper

5.44%0.049mg

0.26 mgvs0.049 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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22.5%1.8mg

Iron

9.13%0.73mg

1.8 mgvs0.73 mg

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

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0.48%2mg

Magnesium

5%21mg

2 mgvs21 mg

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

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43%0.99mg

Manganese

9.13%0.21mg

0.99 mgvs0.21 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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8.3%58mg

Phosphorus

9.43%66mg

58 mgvs66 mg

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

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10.5%356mg

Potassium

9.3%316mg

356 mgvs316 mg

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

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1.27%0.7μg

Selenium

4.55%2.5μg

0.7 μgvs2.5 μg

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

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3.2%48mg

Sodium

2.2%33mg

48 mgvs33 mg

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

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9.55%1.05mg

Zinc

3.73%0.41mg

1.05 mgvs0.41 mg

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

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2.3%85g

Water

2.4%89.3g

85 gvs89.3 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Laver Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Laver SeaweedVS Sesbania FlowerBroccoliVS Sesbania FlowerLaver SeaweedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams Laver SeaweedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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