Comparing Nutrients in 500 calories Agar Seaweed VS Frozen Broccoli Spears

Weight per 500 calories

• Agar Seaweed: 1923g
• Frozen Broccoli Spears: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	71% 92g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	35% 25.3g	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	25.3% 9.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	232% 3mg	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	409% 1635μg	405% 1621μg	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	0% 0mg	1308% 1178mg	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	112% 16.7mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	104% 1038mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	69% 0.62mg	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	447% 35.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1288mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	192% 4.4mg	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	13.7% 96mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	128% 4346mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	47.5% 1756g	42% 1561g	3700g per day for Men 19-50 years

Agar Seaweed VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Agar Seaweed have 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 12.9 times more Vitamin B1, 4.6 times more Vitamin B2, 7.5 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 39.5 times more Vitamin K than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Agar Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Agar Seaweed have 1.5 times more Calcium, 1.9 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 1.6 times more Manganese and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 10.6 times more Phosphorus, 2.4 times more Selenium and 1.7 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears contain similar levels of Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Agar Seaweed have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, 4.7 times more Sugars, 5.4 times more Fiber and 5.1 times more Protein than Raw Agar Seaweed.
• Both Agar Seaweed and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Agar Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.