Comparing Nutrients in 100 calories Wakame Seaweed VS Broccoli

Weight per 100 calories

• Wakame Seaweed: 222g
• Broccoli: 294g

Wakame Seaweed has 1.3 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Wakame Seaweed or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Wakame Seaweed	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2% 1.44g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	2.92% 1.1g	20% 7.65g	38g per day for Men 19-50 years
Protein	12% 6.73g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.34% 0.004mg	39.6% 0.51mg	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	109% 436μg	46.3% 185μg	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	7.4% 6.67mg	292% 262mg	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	15% 2.22mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	16% 0.14mg	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	60.6% 4.84mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	27% 0.62mg	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	25.4% 178mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	129% 1938mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	7.68% 0.84mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.8% 178g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Wakame Seaweed has 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin A, 1.6 times more Vitamin B1, 115.8 times more Vitamin B6, 39.4 times more Vitamin C and 25.4 times more Vitamin K than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
• Both Raw Wakame Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wakame Seaweed vs Broccoli:

• Raw Wakame Seaweed has 2.4 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 5 times more Manganese and 20 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 8.4 times more Potassium, 4.7 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Broccoli have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Wakame Seaweed has 1.3 times more Fat than Raw Broccoli.
• While Raw Broccoli contains 41.7 times more Omega 3, 3.5 times more Sugars and 6.9 times more Fiber than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Raw Broccoli have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Wakame Seaweed as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.