Comparing Nutrients in 1 pound Dried Agar Seaweed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Agar Seaweed	Broccoli	Recommended Dietary Allowance
Energy	48% 1388kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	23% 30g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	92% 35g	31% 11.8g	38g per day for Men 19-50 years
Protein	50.3% 28g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	274% 13.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.37mg	61% 0.79mg	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	658% 2631μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	151% 22.7mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 111μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Broccoli	Recommended Dietary Allowance
Calcium	283% 2835mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	307% 2.77mg	24.7% 0.22mg	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	1213% 97mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	832% 3493mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	41.4% 0.95mg	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	33.7% 236mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	150% 5103mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	61% 33.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.06% 39.4g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 1.9 times more Vitamin B2, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 9.2 times more Vitamin B9 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 3.2 times more Vitamin B3, more Vitamin C and 4.2 times more Vitamin K than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Agar Seaweed has 13.3 times more Calcium, 12.4 times more Copper, 29.3 times more Iron, 36.7 times more Magnesium, 20.5 times more Manganese, 3.6 times more Potassium, 3 times more Selenium, 3.1 times more Sodium and 14.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 10.3 times more Water than Dried Agar Seaweed.

Comparison of macro-nutrients per 1 pound:

• Dried Agar Seaweed has 9 times more Energy, 12.2 times more Carbohydrate, 1.7 times more Sugars, 3 times more Fiber and 2.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3 than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.