Comparing Nutrients in 500 calories Irishmoss Seaweed VS Boiled Broccoli

Weight per 500 calories

• Irishmoss Seaweed: 1020g
• Boiled Broccoli: 1429g

Irishmoss Seaweed have 1.4 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Irishmoss Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79% 103g	130g per day for Men 19-50 years
Sugars	8.6% 6.22g	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	35% 13.3g	124% 47g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	464% 1857μg	386% 1543μg	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	34% 30.6mg	1030% 927mg	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	59% 8.88mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	73.5% 735mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	1135% 91mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	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	229% 1602mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	22.4% 830g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Irishmoss Seaweed have 2.7 times more Vitamin B2 and 1.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18 times more Vitamin A, 5.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.9 times more Vitamin B5, 4.1 times more Vitamin B6, 30.3 times more Vitamin C, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Irishmoss Seaweed vs Boiled Broccoli:

• Raw Irishmoss Seaweed have 1.3 times more Calcium, 1.7 times more Copper, 9.5 times more Iron, 4.9 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 3.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.5 times more Potassium, 3.2 times more Selenium and 1.5 times more Water than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Irishmoss Seaweed have 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Fat, 166.6 times more Omega 3, 3.2 times more Sugars, 3.6 times more Fiber and 2.2 times more Protein than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw Irishmoss Seaweed as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.