Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.67% 1.2g	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	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.15g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.5% 0.14mg	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	27.8% 111μg	90% 361μg	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	88.4% 79.6mg	6.6% 5.95mg	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	17.5% 2.6mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	33% 0.3mg	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	15% 1.2mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	32% 0.73mg	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	14% 97mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Irishmoss Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Irishmoss Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Irishmoss Seaweed:

• 7 ounces of Cooked Chopped 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 7 oz of Raw Irishmoss Seaweed contain 5.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled Chopped Frozen Broccoli as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Irishmoss Seaweed:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Potassium than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 2.2 times more Calcium, 4.4 times more Copper, 14.6 times more Iron, 11.1 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 6.1 times more Sodium and 7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Irishmoss Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Boiled Chopped Frozen Broccoli as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped 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 7 oz of Raw Irishmoss Seaweed contain 2.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.