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

Weight per 300 calories

• Boiled Spears 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 - Boiled Spears Frozen Broccoli or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

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

Macro Nutrients

	Boiled Spears 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	1.2% 1.18g	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% 57.4g	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

	Boiled Spears 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	80.4% 321μg	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

	Boiled Spears Frozen Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	54.6% 546mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	51% 214mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	84% 589mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	NA	55μg per day for Men 19-50 years
Sodium	17% 257mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	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

Boiled Spears Frozen Broccoli VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Spears Frozen Broccoli have 4.8 times more Vitamin B6, 1.4 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears 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 Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Boiled Spears Frozen Broccoli have 1.6 times more Calcium and 1.9 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.3 times more Copper, 11.9 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 1.8 times more Potassium and 19.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy and Carbohydrate per 300 calories.