Comparing Nutrients in 300 calories Agar Seaweed VS Frozen Broccoli Spears

Weight per 300 calories

• Agar Seaweed: 1154g
• Frozen Broccoli Spears: 1035g

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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	11% 6.23g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.63mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.5μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	62.3% 623mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	184% 773mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	76.7% 2608mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	28.5% 1054g	25.3% 937g	3700g per day for Men 19-50 years

Agar Seaweed VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

• 300 calories of Agar Seaweed have 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 12.9 times more Vitamin B1, 4.6 times more Vitamin B2, 7.5 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 39.5 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B9 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Agar Seaweed have 1.5 times more Calcium, 1.9 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 1.6 times more Manganese and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 10.6 times more Phosphorus, 2.4 times more Selenium and 1.7 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears contain similar levels of Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Agar Seaweed have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3, 4.7 times more Sugars, 5.4 times more Fiber and 5.1 times more Protein than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.