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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• 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 - Frozen Broccoli Spears or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Frozen Broccoli Spears	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	3.63% 3.5g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	115% 43.5g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	52.7% 474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	43.2% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	42.4% 424mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	976% 78mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	23.4% 867g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 1.2 times more Vitamin A, 1.3 times more Vitamin B1, 6.2 times more Vitamin B6, 4.4 times more Vitamin B9, 20.9 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 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Frozen Broccoli Spears have 1.2 times more Calcium and 2 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, 10.5 times more Iron, 4.9 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium and 28.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy and Carbohydrate per 300 calories.