Comparing Nutrients in 14 ounces Agar Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	8.05% 5.83g	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	5.22% 2g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	53.4% 0.69mg	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	84.3% 337μg	93% 373μg	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	0% 0mg	301% 271mg	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	23% 3.45mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21.4% 214mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	92% 7.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	44% 1mg	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	2.83% 20mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Agar Seaweed vs Frozen Broccoli Spears:

• Raw Agar Seaweed has 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 14.4 times more Vitamin B1, 5.2 times more Vitamin B2, 8.4 times more Vitamin B3, 5.5 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and 44.1 times more Vitamin K than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Agar Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Agar Seaweed vs Frozen Broccoli Spears:

• Raw Agar Seaweed has 1.3 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese and 1.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 11.8 times more Phosphorus, 2.7 times more Selenium and 1.9 times more Sodium than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Frozen Broccoli Spears have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Agar Seaweed has 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3, 5.3 times more Sugars, 6 times more Fiber and 5.7 times more Protein than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Frozen Broccoli Spears have similar amounts of Energy per 14 oz.
• Both Raw Agar Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.