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

Macros Ratio

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

Macro Nutrients

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	41% 53.5g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	20.3% 14.7g	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	34.2% 13g	79% 30g	38g per day for Men 19-50 years
Protein	27% 15g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	100% 1.3mg	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	455% 1820μg	140% 560μg	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	33.3% 30mg	446% 401mg	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	58% 8.7mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	37.8% 0.34mg	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	1113% 89mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	97% 2.23mg	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	224% 1570mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22% 813g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Irishmoss Seaweed versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Irishmoss Seaweed has 5.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 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.
• 1 kilogram of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Irishmoss Seaweed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Irishmoss Seaweed has 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 Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.3 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Irishmoss Seaweed as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Irishmoss Seaweed has 2.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 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.
• 1 kilogram of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Irishmoss Seaweed as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.