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

Weight per 500 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g
• Cooked Chopped Frozen Broccoli: 1786g

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

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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	191% 72.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	53.6% 30g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	88% 790μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.06mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	58% 581mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	67.5% 0.61mg	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	1627% 130mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	323% 1355mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	498% 11.5mg	173% 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	73.7% 516mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	170% 5774mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	566% 8484mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	39% 1444g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Vitamin B6, 2.7 times more Vitamin B9, 12.7 times more Vitamin C and 2.2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.6 times more Copper, 11.9 times more Iron, 5.8 times more Magnesium, 2.9 times more Manganese, 2.3 times more Potassium and 43.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.4 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.