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

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	2.87% 2.1g	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	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	14% 0.18mg	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	63.8% 255μg	10.6% 42.5μg	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	4.72% 4.25mg	63% 57mg	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	8.22% 1.23mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	6.77% 0.061mg	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	50.5% 4.04mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	20% 0.46mg	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	8.5% 59.5mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Kelp Seaweed have 1.9 times more Vitamin B2, 2.3 times more Vitamin B5 and 6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Vitamin A, 65 times more Vitamin B6, 13.4 times more Vitamin C, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Kelp Seaweed have 3.3 times more Calcium, 3 times more Copper, 4.7 times more Iron, 6.1 times more Magnesium, 9.7 times more Sodium and 4.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 2.7 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Spears Frozen Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kelp Seaweed have 1.8 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 10.5 times more Omega 3, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Kelp Seaweed.
• 5 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.