Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Frozen Broccoli Spears	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	4.54% 132kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.053% 0.009g	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	43% 55.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.8% 2.77g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	24.8% 14g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24% 0.31mg	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	107% 426μg	206% 826μg	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	344% 310mg	15% 13.6mg	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	41% 6.12mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	18.6% 186mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	75% 0.68mg	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	41% 3.27mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	73% 1.68mg	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	38.2% 268mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	8.4% 286mg	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	5.14% 77mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	80.4% 8.85mg	11mg per day for Men 19-50 years
Water	11% 411g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Irishmoss Seaweed per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 9.5 times more Vitamin A, 4.8 times more Vitamin B1, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.6 times more Vitamin E and 20.3 times more Vitamin K than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 4.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• 1 pound of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Broccoli Spears as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 4 times more Potassium and 2.7 times more Selenium than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 1.8 times more Calcium, 4.1 times more Copper, 12.4 times more Iron, 9 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Sodium and 5.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Irishmoss Seaweed contain similar levels of Water per one pound.
• 1 pound of Irishmoss Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 125 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 2.3 times more Carbohydrate than Frozen Broccoli Spears.
• 1 pound of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in one pound.