Comparing Nutrients in 1 pound Wakame Seaweed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Wakame Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	32% 41.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	24.5% 13.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	222% 889μg	63.5% 254μg	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	15% 13.6mg	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	30.2% 4.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	17% 0.15mg	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	124% 9.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	44% 1mg	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	52% 363mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Wakame Seaweed has 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Vitamin A, 65 times more Vitamin B6, 13.4 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame Seaweed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Wakame Seaweed has 4.5 times more Calcium, 8.4 times more Copper, 3.6 times more Iron, 8.2 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus, 79.3 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Wakame Seaweed as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 1.7 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 21 times more Omega 3, 2.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Wakame Seaweed as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.