Comparing Nutrients in 1 pound Wakame Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	222% 889μg	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	68% 680mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	33.4% 1134mg	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	264% 3955mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Wakame Seaweed has 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.2 times more Vitamin A, 87.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.4 times more Vitamin E and 19.1 times more Vitamin K than Raw Wakame Seaweed.
• Both Wakame Seaweed and Frozen Broccoli Spears 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Wakame Seaweed has 3.7 times more Calcium, 7.9 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus and 51.3 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5 times more Potassium and 2.7 times more Selenium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Frozen Broccoli Spears contain similar levels of Zinc and Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wakame Seaweed has 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 62.5 times more Omega 3, 2.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• Both Wakame Seaweed and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.