Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Energy	9.66% 280kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	8.97% 6.5g	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	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	79% 30g	13% 5g	38g per day for Men 19-50 years
Protein	55.4% 31g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	1.54% 0.02mg	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	140% 560μg	490% 1960μg	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	446% 401mg	33.3% 30mg	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	88% 13mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Calcium	33% 330mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	316% 2.84mg	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	76.3% 6.1mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	609% 14mg	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	70% 490mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21.6% 800g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Wakame Seaweed:

• Boiled Chopped Frozen Broccoli has 2.8 times more Vitamin A, 65 times more Vitamin B6, 13.4 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Wakame Seaweed:

• Boiled Chopped Frozen Broccoli has 2.8 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 4.5 times more Calcium, 8.4 times more Copper, 3.6 times more Iron, 8.2 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus, 79.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 21 times more Omega 3, 2.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.6 times more Energy and 1.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Protein per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.