Comparing Nutrients in 5 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.13% 7.97g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	22% 0.28mg	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	8.15% 32.6μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.54% 21.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.33% 0.95mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	143% 11.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	12% 0.27mg	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	6.48% 45.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	49.7% 746mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Boiled Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 6.7 times more Vitamin B6, 4.7 times more Vitamin B9, 18.5 times more Vitamin C and 2.2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Boiled Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 12 times more Iron, 4 times more Magnesium, 3.7 times more Manganese, 1.2 times more Potassium and 12.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus and 1.5 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Calcium, Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate and 1.3 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Energy per 5 oz.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.