Comparing Nutrients in 7 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 97μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	30.5% 0.4mg	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	11.4% 45.6μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.3% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.7% 6.95mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.96% 29.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.86% 1.33mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	200% 16mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	16.7% 0.38mg	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	9.07% 63.5mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Boiled Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 6.7 times more Vitamin B6, 4.7 times more Vitamin B9, 18.5 times more Vitamin C and 2.2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Boiled Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 12 times more Iron, 4 times more Magnesium, 3.7 times more Manganese, 1.2 times more Potassium and 12.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus and 1.5 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Calcium, Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.4 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate and 1.3 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Boiled and Drained Broccoli have similar amounts of Energy per 7 oz.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.