Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Frozen Broccoli Spears	Laver Seaweed	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	7.8% 10g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.34% 0.97g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Laver Seaweed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	58.2% 0.52mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	85.2% 1.96mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20.8% 706mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.56% 169g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin C, 1.4 times more Vitamin E and 25.4 times more Vitamin K than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 4.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Laver Seaweed provide similar amounts of Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 8 times more Magnesium and 2.7 times more Selenium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 1.7 times more Calcium, 7.3 times more Copper, 2.5 times more Iron, 3.9 times more Manganese, 1.4 times more Potassium, 2.8 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Laver Seaweed contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 125 times more Omega 3, 3 times more Sugars and 10 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 1.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Laver Seaweed offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Laver Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Raw Laver Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Laver Seaweed

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

Both frozen broccoli spears and laver seaweed are nutritious options for a vegan diet. Frozen broccoli spears are a good source of vitamins C and K, fiber, and antioxidants. They can support immune function, bone health, and digestion. Laver seaweed, on the other hand, is rich in essential minerals like iodine, iron, and calcium. It also contains vitamins A and C, as well as omega-3 fatty acids. Laver seaweed can support thyroid function, blood health, and overall nutrient intake. In summary, both frozen broccoli spears and laver seaweed offer unique health benefits, so incorporating a variety of plant-based foods into your diet is key to ensuring you receive a wide range of nutrients.

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

Both frozen broccoli spears and laver 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 keep you full and satisfied for longer periods of time, potentially aiding in weight loss. Laver seaweed is also a good option as it is low in calories and rich in vitamins and minerals, but it may not be as filling as broccoli. Ultimately, incorporating a variety of nutrient-dense foods like both broccoli spears and laver seaweed into your diet can support weight loss efforts.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Both frozen broccoli spears and laver seaweed are nutritious options, but laver seaweed is higher in protein and essential amino acids, making it a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will also support muscle development.

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

Producing Frozen Broccoli Spears generally has a higher environmental impact compared to cultivating Laver Seaweed. Broccoli requires land, water, and energy for cultivation, transportation, and freezing, contributing to greenhouse gas emissions. In contrast, Laver Seaweed is a sustainable crop that grows in the ocean, requiring fewer resources and producing minimal greenhouse gas emissions. Additionally, seaweed cultivation can help improve water quality and sequester carbon dioxide from the atmosphere.