Comparing Nutrients in 300 calories Agar Seaweed VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Agar Seaweed: 1154g
• Boiled Spears Frozen Broccoli: 1071g

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

Discover which food has more nutrients per 300 calories - Agar Seaweed or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	44% 57.4g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	21.7% 15.8g	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	15% 5.77g	84.6% 32g	38g per day for Men 19-50 years
Protein	11% 6.23g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.63mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	107% 1.4mg	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	245% 981μg	80.4% 321μg	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	0% 0mg	477% 430mg	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	67% 10mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.5μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	62.3% 623mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	51% 0.46mg	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	268% 21.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	184% 773mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	151% 3.5mg	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	8.24% 57.7mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	76.7% 2608mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	28.5% 1054g	26.3% 972g	3700g per day for Men 19-50 years

Agar Seaweed VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Agar Seaweed or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Agar Seaweed vs Boiled Spears Frozen Broccoli:

• 300 calories of Agar Seaweed have 3.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 10.2 times more Vitamin B1, 3.4 times more Vitamin B2, 7.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 35.6 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Agar Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Agar Seaweed vs Boiled Spears Frozen Broccoli:

• 300 calories of Agar Seaweed have 1.5 times more Copper, 3.3 times more Iron, 3.6 times more Magnesium, 1.2 times more Manganese, 1.4 times more Potassium and 2.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 10.2 times more Phosphorus, 2.5 times more Selenium and 2.5 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Agar Seaweed have 1.4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 4.9 times more Sugars, 5.6 times more Fiber and 5.3 times more Protein than Raw Agar Seaweed.
• Both Agar Seaweed and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Agar Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.