Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	27.7% 1.4mg	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	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	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Wakame Seaweed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.3% 159g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin A, 87.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.4 times more Vitamin E and 19.1 times more Vitamin K than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wakame Seaweed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 5 times more Potassium and 2.7 times more Selenium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.7 times more Calcium, 7.9 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus and 51.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wakame Seaweed contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 62.5 times more Omega 3, 2.3 times more Sugars and 6 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wakame Seaweed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Raw Wakame Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Wakame Seaweed

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

Both frozen broccoli spears and wakame seaweed offer unique health benefits. Frozen broccoli spears are a good source of vitamins C and K, as well as fiber and antioxidants. Wakame seaweed is rich in minerals such as iodine, calcium, and magnesium, and also contains vitamins A, C, and K. Including a variety of plant-based foods like these in your diet can help support overall health and provide essential nutrients.

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

Both frozen broccoli spears and wakame seaweed are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are higher in protein and certain vitamins and minerals, while wakame seaweed is rich in iodine and other trace minerals. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like both broccoli and wakame into your diet can support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Wakame 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 protein-rich plant foods. Both frozen broccoli spears and wakame seaweed are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein such as wakame seaweed. Wakame seaweed is a good source of plant-based protein and also contains essential amino acids that are important for muscle growth and repair. Incorporating a variety of plant-based protein sources into your diet, along with regular strength training, can help support muscle growth.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to cultivating Wakame seaweed. Broccoli requires more land, water, and energy to grow and harvest, contributing to higher greenhouse gas emissions. Wakame seaweed, on the other hand, can be sustainably cultivated in marine environments without the need for extensive resources. Choosing Wakame seaweed over frozen broccoli can be a more environmentally friendly option.