Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	123% 161g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.13% 5.9g	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	2.27% 1.65g	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	% 1.5g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	46.3% 0.6mg	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	33.2% 133μg	288% 1151μg	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	124% 112mg	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	16% 2.42mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	11% 111mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	135% 1.2mg	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	20% 1.6mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	371% 8.53mg	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% 99mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Dried Agar Seaweed:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 5.3 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin C and 3.3 times more Vitamin K than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.3 times more Vitamin B2, 10.8 times more Vitamin B5, 2.3 times more Vitamin B6, 8.7 times more Vitamin B9 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Dried Agar Seaweed:

• Frozen Chopped Broccoli, Unprepared has 10.5 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 11.2 times more Calcium, 16.1 times more Copper, 26.4 times more Iron, 42.8 times more Magnesium, 14.6 times more Manganese, 5.3 times more Potassium, 2.6 times more Selenium, 4.3 times more Sodium and 12.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Agar Seaweed have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 105 times more Omega 3 than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 11.8 times more Energy, 16.9 times more Carbohydrate, 2.2 times more Sugars, 2.6 times more Fiber and 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.