Comparing Nutrients in 500 calories Irishmoss Seaweed VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Irishmoss Seaweed: 1020g
• Cooked Chopped Frozen Broccoli: 1786g

Irishmoss Seaweed have 1.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Irishmoss Seaweed or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	73.5% 96g	130g per day for Men 19-50 years
Sugars	8.6% 6.22g	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	35% 13.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	464% 1857μg	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	73.5% 735mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	1135% 91mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	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	229% 1602mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	22.4% 830g	43.8% 1620g	3700g per day for Men 19-50 years

Irishmoss Seaweed VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Irishmoss Seaweed or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Irishmoss Seaweed vs Cooked Chopped Frozen Broccoli:

• 500 calories of Irishmoss Seaweed have 3.3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 14.9 times more Vitamin A, 6.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6, 23.4 times more Vitamin C, 2.7 times more Vitamin E and 30.8 times more Vitamin K than Raw Irishmoss Seaweed.
• 500 calories of Irishmoss Seaweed have insufficient amounts of Vitamin A
• Both Raw Irishmoss Seaweed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Irishmoss Seaweed vs Cooked Chopped Frozen Broccoli:

• 500 calories of Irishmoss Seaweed have 1.2 times more Calcium, 2.5 times more Copper, 8.3 times more Iron, 6.3 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Sodium and 4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.9 times more Potassium, 1.8 times more Selenium and 2 times more Water than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Irishmoss Seaweed have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 73.5 times more Omega 3, 4.2 times more Sugars, 4 times more Fiber and 3.6 times more Protein than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Irishmoss Seaweed as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.