Comparing Nutrients in 7 ounces Kelp Seaweed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	20% 0.26mg	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	89.3% 357μg	15% 59.5μg	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	6.6% 5.95mg	88.4% 79.6mg	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	11.5% 1.73mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.5% 0.085mg	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	70.7% 5.66mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	28% 0.64mg	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	12% 83.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Boiled Spears Frozen Broccoli per 7 oz

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

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

• 7 ounces of Kelp Seaweed have 1.9 times more Vitamin B2, 2.3 times more Vitamin B5 and 6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Vitamin A, 65 times more Vitamin B6, 13.4 times more Vitamin C, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Kelp Seaweed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Kelp Seaweed have 3.3 times more Calcium, 3 times more Copper, 4.7 times more Iron, 6.1 times more Magnesium, 9.7 times more Sodium and 4.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 2.7 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Boiled Spears Frozen Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Kelp Seaweed lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kelp Seaweed have 1.8 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 10.5 times more Omega 3, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Kelp Seaweed.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.