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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	23.5% 8.93g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11% 97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	7.94% 0.071mg	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	200% 16mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.8 times more Vitamin B6, 4.1 times more Vitamin B9, 19.5 times more Vitamin C and 2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Frozen Broccoli Spears provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.7 times more Copper, 11.2 times more Iron, 5.3 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium and 30.9 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Frozen Broccoli Spears contain similar levels of Calcium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.5 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.