Comparing Nutrients in 500 calories Broccoli VS Wakame Seaweed

Weight per 500 calories

• Broccoli: 1471g
• Wakame Seaweed: 1111g

Raw Wakame Seaweed has 1.3 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Wakame Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	78% 102g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	74% 41.5g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	155% 7.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Calcium	69% 691mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	303% 24.2mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	283% 1189mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	646% 9689mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	24% 889g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.3 times more Vitamin A, 1.6 times more Vitamin B1, 115.8 times more Vitamin B6, 39.4 times more Vitamin C and 25.4 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Wakame Seaweed:

• Raw Broccoli has 8.4 times more Potassium, 4.7 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.4 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 5 times more Manganese and 20 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 41.7 times more Omega 3, 3.5 times more Sugars, 6.9 times more Fiber and 1.2 times more Protein than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.3 times more Fat than Raw Broccoli.
• Both Raw Broccoli and Raw Wakame Seaweed have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.