Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	84.6% 32g	115% 43.5g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	52.7% 474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	22.3% 0.29mg	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	150% 600μg	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	37.6% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	43.2% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	35.4% 354mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	64.5% 0.58mg	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	81.7% 6.54mg	976% 78mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	299% 6.87mg	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	75% 525mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26.3% 972g	23.4% 867g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.8 times more Vitamin B6, 2.7 times more Vitamin B9, 12.7 times more Vitamin C and 2.2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.6 times more Copper, 11.9 times more Iron, 5.8 times more Magnesium, 2.9 times more Manganese, 2.3 times more Potassium and 43.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Calcium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.8 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy and Carbohydrate per 300 calories.