Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Kelp Seaweed

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Kelp Seaweed: 1163g

Raw Kelp Seaweed has 1.5 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Kelp Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	8.98% 2.87g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	2.9% 0.047g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	85.6% 111g	130g per day for Men 19-50 years
Sugars	35% 25.3g	9.62% 6.98g	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	39.8% 15g	38g per day for Men 19-50 years
Protein	94% 52.8g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	109% 983μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	149% 7.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	1.8% 0.023mg	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	523% 2093μg	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	1308% 1178mg	38.8% 35mg	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	155% 23.3mg	67.4% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	640% 767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Calcium	70.7% 707mg	195% 1953mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	168% 1.5mg	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	414% 33mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	335% 1407mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	101% 2.33mg	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	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	30.4% 1035mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	181% 2709mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	42% 1561g	25.6% 949g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Kelp Seaweed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Kelp Seaweed?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Kelp Seaweed:

• 500 calories of Frozen Broccoli Spears have 14.1 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 129.7 times more Vitamin B6, 33.8 times more Vitamin C, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kelp Seaweed provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Kelp Seaweed:

• 500 calories of Frozen Broccoli Spears have 1.9 times more Manganese, 2.1 times more Phosphorus, 4.2 times more Potassium, 4 times more Selenium and 1.6 times more Water than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 2.8 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 9.2 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 46.3 times more Omega 3, 3.6 times more Sugars, 3.4 times more Fiber and 2.7 times more Protein than Kelp Seaweed.
• Both Frozen Broccoli Spears and Kelp Seaweed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Kelp Seaweed provide inadequate amounts of Omega 6 in 500 calories.