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

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Frozen Broccoli Spears: 1035g

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

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

Macros Ratio

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

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	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	115% 43.5g	81.7% 31g	38g per day for Men 19-50 years
Protein	32% 18g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	55.6% 223μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.6% 34mg	785% 707mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.2% 6.5mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	35% 348mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	976% 78mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	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	44.2% 310mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	NA	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 867g	25.3% 937g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 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.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Frozen Broccoli Spears provide similar amounts of Vitamin A and 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 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Frozen Broccoli Spears:

• 300 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 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.
• While 300 kcal of Frozen Broccoli Spears contain 2 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Frozen Broccoli Spears contain similar levels of Calcium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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