Comparing Nutrients in 500 calories Irishmoss Seaweed VS Frozen Chopped Broccoli

Weight per 500 calories

• Irishmoss Seaweed: 1020g
• Frozen Chopped Broccoli: 1923g

Irishmoss Seaweed have 1.9 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Irishmoss Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	70.7% 92g	130g per day for Men 19-50 years
Sugars	8.6% 6.22g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	73.5% 735mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	246% 5.65mg	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% 962mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	22.4% 830g	47.5% 1759g	3700g per day for Men 19-50 years

Irishmoss Seaweed VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Irishmoss Seaweed have 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 16.3 times more Vitamin A, 6.7 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 35.4 times more Vitamin C, 2.6 times more Vitamin E and 30.6 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Irishmoss Seaweed have 2.1 times more Copper, 5.8 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Calcium, 1.5 times more Manganese, 6.3 times more Potassium, 7.5 times more Selenium and 2.1 times more Water than Raw Irishmoss Seaweed.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Irishmoss Seaweed have 1.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 197.9 times more Omega 3, 4.2 times more Sugars, 4.3 times more Fiber and 3.5 times more Protein than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.