Comparing Nutrients in 5 ounces Broccoli VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.66% 48kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	88% 115g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	7.14% 4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 3.2 times more Vitamin B3, more Vitamin C and 4.2 times more Vitamin K than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 1.9 times more Vitamin B2, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 9.2 times more Vitamin B9 and 6.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 1.3 times more Phosphorus and 10.3 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 13.3 times more Calcium, 12.4 times more Copper, 29.3 times more Iron, 36.7 times more Magnesium, 20.5 times more Manganese, 3.6 times more Potassium, 3 times more Selenium, 3.1 times more Sodium and 14.1 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 63 times more Omega 3 than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 9 times more Energy, 12.2 times more Carbohydrate, 1.7 times more Sugars, 3 times more Fiber and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.