Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.84% 7.6g	88% 115g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.8% 4.2g	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% 4.25g	28.7% 11g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	33% 0.43mg	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	10.6% 42.5μg	206% 822μg	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	96% 0.86mg	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	11% 0.86mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	265% 6.1mg	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	11% 78mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Dried Agar Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Dried Agar Seaweed:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 5.5 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin C and 3.6 times more Vitamin K than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 2.7 times more Vitamin B2, 11 times more Vitamin B5, 2.3 times more Vitamin B6, 19.3 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Dried Agar Seaweed:

• 5 ounces of Boiled Spears Frozen Broccoli have 10.5 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 12.3 times more Calcium, 14.2 times more Copper, 35.1 times more Iron, 38.5 times more Magnesium, 13.2 times more Manganese, 6.3 times more Potassium, 3.9 times more Selenium, 4.3 times more Sodium and 19.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dried Agar Seaweed contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 42 times more Omega 3 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 10.9 times more Energy, 15.1 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in five ounces.