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

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• 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 - Cooked Broccoli Raab or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Cooked Broccoli Raab	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	10.7% 10.4g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	251% 4g	NA	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	69.7% 91g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	191% 72.6g	38g per day for Men 19-50 years
Protein	137% 76.6g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	504% 4540μg	88% 790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	236% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	236% 2360mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	318% 25.4mg	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	323% 1355mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	234% 1640mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	170% 5774mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	566% 8484mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	39% 1444g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Broccoli Raab have 5.7 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B3, 9.1 times more Vitamin B6, 3.8 times more Vitamin B9, 13.1 times more Vitamin C and 4.7 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Cooked Broccoli Raab have 4.1 times more Calcium, 1.6 times more Copper, 3.2 times more Phosphorus, 2.2 times more Zinc and 1.3 times more Water than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 5.1 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese and 7.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 3.8 times more Fat and 2.6 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 500 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.5 times more Carbohydrate and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy per 500 calories.