Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Wakame Seaweed

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Wakame Seaweed: 1111g

Raw Wakame Seaweed has 1.6 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 Wakame Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	78% 102g	130g per day for Men 19-50 years
Sugars	35% 25.3g	9.96% 7.22g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	94% 52.8g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	109% 983μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	1.7% 0.022mg	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	544% 2178μg	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	37% 33.3mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Calcium	70.7% 707mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	351% 3.16mg	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	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	676% 15.6mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	42% 1561g	24% 889g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Wakame Seaweed Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have 4.9 times more Vitamin A, 1.9 times more Vitamin B1, 135.8 times more Vitamin B6, 35.3 times more Vitamin C, 2.1 times more Vitamin E and 29.7 times more Vitamin K than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• 500 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 7.8 times more Potassium, 4.2 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Wakame Seaweed.
• While 500 kcal of Raw Wakame Seaweed contain 2.4 times more Calcium, 5.1 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 3.5 times more Manganese and 33.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wakame Seaweed contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 97 times more Omega 3, 3.5 times more Sugars, 9.3 times more Fiber and 1.6 times more Protein than Wakame Seaweed.
• Both Frozen Broccoli Spears and Wakame Seaweed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wakame Seaweed provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Wakame Seaweed provide inadequate amounts of Omega 6 in 500 calories.