Comparing Nutrients in 500 calories Laver Seaweed VS Frozen Broccoli Spears

Weight per 500 calories

• Laver Seaweed: 1429g
• Frozen Broccoli Spears: 1724g

Laver Seaweed has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	71% 92g	130g per day for Men 19-50 years
Sugars	9.66% 7g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	148% 83g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	413% 3714μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	490% 6.37mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	100% 1000mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	614% 14mg	192% 4.4mg	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	118% 829mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	150% 5086mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	45.7% 686mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	33% 1215g	42% 1561g	3700g per day for Men 19-50 years

Laver Seaweed VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Laver Seaweed have 3.8 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B6, 2.1 times more Vitamin C, 1.6 times more Vitamin E and 30.6 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Laver Seaweed have 1.4 times more Calcium, 6.1 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 2.3 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.7 times more Magnesium, 3.3 times more Selenium and 1.3 times more Water than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Potassium 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 1.6 times more Protein than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 150.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Sugars and 12.1 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.