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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.12% 0.02g	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	14% 18g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11% 6.15g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.31% 0.004mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Wakame Seaweed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.3% 159g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has 2.8 times more Vitamin A, 65 times more Vitamin B6, 13.4 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Chopped Frozen Broccoli has 2.8 times more Potassium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 4.5 times more Calcium, 8.4 times more Copper, 3.6 times more Iron, 8.2 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus, 79.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli has 21 times more Omega 3, 2.3 times more Sugars and 6 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 1.6 times more Energy and 1.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Wakame Seaweed have similar amounts of Protein per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Wakame Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.