Comparing Nutrients in 500 calories Boiled Broccoli VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 500 calories

• Boiled Broccoli: 1429g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Boiled Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	69.7% 91g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	191% 72.6g	38g per day for Men 19-50 years
Protein	60.7% 34g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	122% 1100μg	88% 790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	236% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	37.2% 0.48mg	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	386% 1543μg	93% 371μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	181% 4.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	62.7% 56.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.3% 242IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	57% 571mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	323% 1355mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	498% 11.5mg	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	137% 957mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	170% 5774mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	566% 8484mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	39% 1444g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Boiled and Drained Broccoli has 1.4 times more Vitamin A, 5.9 times more Vitamin B6, 4.2 times more Vitamin B9, 16.4 times more Vitamin C and 1.9 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Boiled and Drained Broccoli has 1.9 times more Phosphorus and 1.3 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 13.6 times more Iron, 4.5 times more Magnesium, 4.1 times more Manganese, 1.4 times more Potassium and 14.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Calcium, Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.1 times more Fat than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Broccoli as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Glucose and Sucrose in 500 kcal.