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

Macros Ratio

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

Macro Nutrients

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.2% 6.67g	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	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	45.4% 0.59mg	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	96% 386μg	34% 136μg	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	202% 182mg	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	26.3% 3.95mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	21.7% 0.2mg	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	105% 8.44mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	64% 1.47mg	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	3.24% 22.7mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Agar Seaweed has 2.8 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 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 Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Spears Frozen Broccoli 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 Raw Agar Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Agar Seaweed has 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 Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 11 times more Phosphorus and 2.7 times more Selenium than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Spears Frozen Broccoli 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 Agar Seaweed has 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 5.3 times more Sugars, 6 times more Fiber and 5.7 times more Protein than Raw Agar Seaweed.
• 1 pound of Agar Seaweed provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Agar Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.