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

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Broccoli: 882g

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

Which food has more nutrients per 300 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	115% 43.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	32% 18g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Calcium	35% 348mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 867g	21.3% 788g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.7 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B3, 5.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 23.2 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.3 times more Copper, 12.1 times more Iron, 4.4 times more Magnesium, 3.7 times more Manganese, 1.2 times more Potassium and 17.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Calcium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.9 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.