Comparing Nutrients in 500 calories Laver Seaweed VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Laver Seaweed: 1429g
• Boiled Spears Frozen Broccoli: 1786g

Laver Seaweed has 1.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Laver Seaweed or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	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	56% 73g	73.6% 96g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	11.3% 4.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	148% 83g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	413% 3714μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	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	521% 2086μg	134% 536μg	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	619% 557mg	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	95% 14.3mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	85.3% 0.77mg	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	321% 25.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	252% 5.8mg	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	118% 829mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	33% 1215g	43.8% 1620g	3700g per day for Men 19-50 years

Laver Seaweed VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Laver Seaweed or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Laver Seaweed vs Boiled Spears Frozen Broccoli:

• 500 calories of Laver Seaweed have 4.1 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin C, 1.7 times more Vitamin E and 27.5 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Laver Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Laver Seaweed vs Boiled Spears Frozen Broccoli:

• 500 calories of Laver Seaweed have 4.9 times more Copper, 2.4 times more Iron, 2.4 times more Manganese, 1.6 times more Potassium, 1.6 times more Sodium and 2.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 12.5 times more Magnesium, 3.4 times more Selenium and 1.3 times more Water than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Laver Seaweed have 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 52.5 times more Omega 3, 1.3 times more Carbohydrate, 3.8 times more Sugars and 12.5 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Raw Laver Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.