Comparing Nutrients in 300 calories Laver Seaweed VS Frozen Broccoli Spears

Weight per 300 calories

• Laver Seaweed: 857g
• Frozen Broccoli Spears: 1035g

Laver Seaweed has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	33.7% 43.8g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	6.77% 2.57g	81.7% 31g	38g per day for Men 19-50 years
Protein	89% 49.8g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	248% 2229μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	313% 1251μg	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	371% 334mg	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	57% 8.57mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	60% 600mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	193% 15.4mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	368% 8.47mg	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	71% 497mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	89.7% 3051mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.7% 729g	25.3% 937g	3700g per day for Men 19-50 years

Laver Seaweed VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

• 300 calories of Laver Seaweed have 3.8 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B6, 2.1 times more Vitamin C, 1.6 times more Vitamin E and 30.6 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Laver 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 Laver Seaweed vs Frozen Broccoli Spears:

• 300 calories of Laver Seaweed have 1.4 times more Calcium, 6.1 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 2.3 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 9.7 times more Magnesium, 3.3 times more Selenium and 1.3 times more Water than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Laver Seaweed have 1.6 times more Protein than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 150.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Sugars and 12.1 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.