Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.15% 0.047g	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	0.017% 0.003g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.2% 0.86g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.52% 0.098mg	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	64.5% 258μg	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	4.72% 4.25mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	23.5% 0.21mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	23% 0.52mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.1% 115g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Irishmoss 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 Irishmoss Seaweed:

• 5 ounces of Boiled Spears Frozen Broccoli have 8.5 times more Vitamin A, 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 13.4 times more Vitamin C, 1.5 times more Vitamin E and 17.6 times more Vitamin K than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 5.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 6.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 2.9 times more Potassium and 2.7 times more Selenium than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 1.4 times more Calcium, 3.5 times more Copper, 14.6 times more Iron, 7.2 times more Magnesium, 2.9 times more Phosphorus, 2.8 times more Sodium and 6.5 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Irishmoss Seaweed contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 42 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 2.1 times more Protein than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 2.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in five ounces.