Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	3.34% 2.42g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	21% 0.27mg	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	55.6% 222μg	181% 722μg	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	177% 159mg	13.2% 12mg	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	35% 5.24mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	13% 131mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	65.7% 0.59mg	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	30.3% 2.42mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	64% 1.47mg	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	27.8% 194mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	70.4% 7.74mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Irishmoss Seaweed:

• Boiled Chopped Frozen Broccoli has 8.5 times more Vitamin A, 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 13.4 times more Vitamin C, 1.5 times more Vitamin E and 17.6 times more Vitamin K than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 5.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Irishmoss Seaweed:

• Boiled Chopped Frozen Broccoli has 2.3 times more Potassium than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.2 times more Calcium, 4.4 times more Copper, 14.6 times more Iron, 11.1 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 6.1 times more Sodium and 7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Irishmoss Seaweed have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 42 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 2.1 times more Protein than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 1.8 times more Energy and 2.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Irishmoss Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.