Comparing Nutrients in 14 ounces Kelp Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.9% 171kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	29.2% 38g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	13.6% 5.16g	31.3% 12g	38g per day for Men 19-50 years
Protein	12% 6.67g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	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	179% 714μg	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	13.2% 12mg	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	218% 262μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	66.7% 667mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	141% 11.3mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	24% 167mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	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	61.7% 925mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.75% 324g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Kelp Seaweed versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Kelp Seaweed have 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 9.5 times more Vitamin A, 1.4 times more Vitamin B1, 87.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Kelp Seaweed have 4.1 times more Calcium, 3.6 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 13.7 times more Sodium and 3.6 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.3 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.
• 14 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Kelp Seaweed have 1.8 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 31.3 times more Omega 3, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Kelp Seaweed.
• 14 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.