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

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	11% 0.097mg	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% 1.45mg	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	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	7.4% 0.81mg	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 Broccoli:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.6 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B3, 5.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 25.5 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin E per 7 oz.

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

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.2 times more Copper, 11.1 times more Iron, 4 times more Magnesium, 3.4 times more Manganese and 15.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.1 times more Phosphorus and 1.3 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Raw Broccoli have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.