Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Frozen Chopped Broccoli	Laver Seaweed	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.96% 0.69g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.1% 4g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.3% 0.23mg	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	23.7% 95μg	51.7% 207μg	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	89% 80mg	61.4% 55.3mg	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	11.5% 1.73mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Laver Seaweed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	41.6% 0.37mg	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	14.4% 1.15mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	61% 1.4mg	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	10% 71mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Laver Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Laver Seaweed:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin C, 1.2 times more Vitamin E and 20.3 times more Vitamin K than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 5 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Laver Seaweed provide similar amounts of Vitamin B6 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Laver Seaweed:

• 5 ounces of Frozen Chopped Broccoli have 9 times more Magnesium and 4 times more Selenium than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 6.9 times more Copper, 2.2 times more Iron, 3.4 times more Manganese, 1.7 times more Potassium, 2 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Laver Seaweed contain similar levels of Calcium, Phosphorus and Water per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 105 times more Omega 3 and 10 times more Fiber than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Laver Seaweed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in five ounces.