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

Weight per 500 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	191% 72.6g	124% 47g	38g per day for Men 19-50 years
Protein	53.6% 30g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	88% 790μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.06mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	220% 2.86mg	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	93% 371μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	181% 4.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.5mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	40.3% 242IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72% 11mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	58% 581mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	1627% 130mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	323% 1355mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	498% 11.5mg	120% 2.77mg	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	73.7% 516mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	170% 5774mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	566% 8484mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	39% 1444g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 5.9 times more Vitamin B6, 4.2 times more Vitamin B9, 16.4 times more Vitamin C and 1.9 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 13.6 times more Iron, 4.5 times more Magnesium, 4.1 times more Manganese, 1.4 times more Potassium and 14.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Phosphorus and 1.3 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Calcium, Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.5 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Fat than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.