Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	4.38% 127kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	282% 367g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	18.6% 13.5g	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	36% 13.6g	92% 35g	38g per day for Men 19-50 years
Protein	25% 14g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	106% 1.37mg	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	63.5% 254μg	658% 2631μg	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	202% 182mg	0% 0mg	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	40% 6mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	15% 150mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	307% 2.77mg	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	34.6% 2.77mg	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	848% 19.5mg	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	31.8% 222mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	11% 411g	1.06% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Agar Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Dried Agar Seaweed:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 5.5 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin C and 3.6 times more Vitamin K than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 2.7 times more Vitamin B2, 11 times more Vitamin B5, 2.3 times more Vitamin B6, 10.4 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Dried Agar Seaweed:

• 1 pound of Cooked Chopped Frozen Broccoli has 10.5 times more Water than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 18.9 times more Calcium, 17.9 times more Copper, 35.1 times more Iron, 59.2 times more Magnesium, 19.3 times more Manganese, 7.9 times more Potassium, 10.6 times more Selenium, 9.3 times more Sodium and 20.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Agar Seaweed contain similar levels of Phosphorus per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 42 times more Omega 3 than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 10.9 times more Energy, 15.1 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in one pound.