Comparing Nutrients in 14 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	39.7% 0.52mg	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	23% 91μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.92% 59.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.7% 2.66mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	15% 0.13mg	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	400% 32mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	38.5% 0.89mg	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	18% 127mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	139% 2088mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Chopped Frozen Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.3 times more Vitamin B6, 2.4 times more Vitamin B9, 11.5 times more Vitamin C and 2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Chopped Frozen Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.8 times more Copper, 13.2 times more Iron, 6.5 times more Magnesium, 3.2 times more Manganese, 2.5 times more Potassium and 47.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.