Comparing Nutrients in 500 calories Kelp Seaweed VS Boiled Broccoli

Weight per 500 calories

• Kelp Seaweed: 1163g
• Boiled Broccoli: 1429g

Kelp Seaweed has 1.2 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 - Kelp Seaweed or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Kelp Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.98% 2.87g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2.9% 0.047g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	85.6% 111g	79% 103g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	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	39.8% 15g	124% 47g	38g per day for Men 19-50 years
Protein	35% 19.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.47mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	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	523% 2093μg	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	38.8% 35mg	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	67.4% 10mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 767μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	195% 1953mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	414% 33mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	335% 1407mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	69.8% 488mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	30.4% 1035mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	181% 2709mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	25.6% 949g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 122.9 times more Vitamin B6, 26.6 times more Vitamin C, 2 times more Vitamin E and 2.6 times more Vitamin K than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Raw Kelp 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 Kelp Seaweed vs Boiled Broccoli:

• Raw Kelp Seaweed has 3.4 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 4.6 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Phosphorus, 4 times more Potassium, 2.8 times more Selenium and 1.3 times more Water than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kelp Seaweed has 2.5 times more Saturated Fat than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 36.6 times more Omega 3, 2.8 times more Sugars, 3.1 times more Fiber and 1.7 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Kelp Seaweed as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.