Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Agar Seaweed	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0% 0g	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	23.6% 30.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.75% 1.27g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	25% 14g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	11% 0.15mg	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	34% 136μg	96% 386μg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Agar Seaweed	Recommended Dietary Allowance
Calcium	23% 231mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	30.7% 0.28mg	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	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	73.6% 1.7mg	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	35.6% 249mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Agar Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Agar Seaweed:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 11 times more Vitamin B1, 3.7 times more Vitamin B2, 8.3 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 38.3 times more Vitamin K than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 2.8 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Agar Seaweed provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Agar Seaweed:

• 1 pound of Boiled Spears Frozen Broccoli has 11 times more Phosphorus and 2.7 times more Selenium than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 1.4 times more Copper, 3 times more Iron, 3.4 times more Magnesium, 1.3 times more Potassium and 1.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Agar Seaweed contain similar levels of Calcium, Manganese and Water per one pound.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3, 5.3 times more Sugars, 6 times more Fiber and 5.7 times more Protein than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Agar Seaweed provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Agar Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.