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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g

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

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	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	2.8% 0.9g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	69.7% 91g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	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	136% 51.7g	191% 72.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	109% 983μg	88% 790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	236% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	70.7% 707mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	108% 0.97mg	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	155% 12.4mg	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	323% 1355mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	170% 5774mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	566% 8484mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	42% 1561g	39% 1444g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

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

• 500 calories of Frozen Broccoli Spears have 1.2 times more Vitamin A, 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.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Frozen Broccoli Spears have 1.2 times more Calcium and 2 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 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.
• Both Frozen Broccoli Spears and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 1.8 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.4 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy and Carbohydrate per 500 calories.