Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.23% 0.04g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.64% 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% 6.07g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	89.3% 357μg	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	151% 136mg	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	18% 2.68mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Kelp Seaweed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	28.7% 0.26mg	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	18% 1.43mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17.3% 0.4mg	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	16.7% 117mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Kelp Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Kelp Seaweed:

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 1.4 times more Vitamin B1, 87.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kelp Seaweed provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Kelp Seaweed:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Selenium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 4.1 times more Calcium, 3.6 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 13.7 times more Sodium and 3.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kelp Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 31.3 times more Omega 3, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.8 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Kelp Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Kelp Seaweed

What are the health benefits of Frozen Broccoli Spears compared to Kelp Seaweed?

Both frozen broccoli spears and kelp seaweed are nutritious choices, but they offer different health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They support immune function, bone health, and digestion. On the other hand, kelp seaweed is a good source of iodine, which is essential for thyroid function, as well as vitamins A, C, and K. It also contains minerals like calcium and magnesium. Kelp seaweed can support thyroid health, improve digestion, and provide anti-inflammatory benefits. Incorporating both frozen broccoli spears and kelp seaweed into your diet can offer a variety of nutrients and health benefits.

Can I lose weight easier by eating more Frozen Broccoli Spears or Kelp Seaweed?

Both frozen broccoli spears and kelp seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli spears are higher in fiber and protein, which can help you feel fuller for longer and support weight loss efforts. Kelp seaweed is also low in calories and contains iodine, which may support thyroid function and metabolism. Including a variety of nutrient-dense foods like broccoli and kelp in your diet can help support weight loss in a healthy way.

Should I eat more Frozen Broccoli Spears or more Kelp Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and kelp seaweed are nutritious options, but frozen broccoli spears contain more protein and are a good source of vitamins and minerals that support muscle growth. Incorporating a balanced diet with a variety of plant-based proteins, whole grains, and fruits and vegetables will help support muscle development during training.

What is the environmental impact of producing Frozen Broccoli Spears compared to Kelp Seaweed?

Producing Frozen Broccoli Spears has a higher environmental impact compared to Kelp Seaweed. Broccoli requires more land, water, and resources to grow, while kelp is a highly sustainable crop that requires minimal resources and actually helps improve water quality by absorbing excess nutrients. Additionally, kelp farming can sequester carbon dioxide from the atmosphere, making it a more environmentally friendly option.