Comparing Nutrients in 7 ounces Kelp Seaweed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.43% 0.073g	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	8.17% 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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	89.3% 357μg	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33.3% 333mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	70.7% 5.66mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	12% 83.3mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	14.6% 496mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Kelp Seaweed 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 Kelp Seaweed vs Frozen Broccoli Spears:

• 7 ounces of Kelp Seaweed have 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.5 times more Vitamin A, 1.4 times more Vitamin B1, 87.5 times more Vitamin B6, 22.8 times more Vitamin C, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Kelp Seaweed.
• Both Kelp Seaweed and Frozen Broccoli Spears provide similar amounts of 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Kelp Seaweed have 4.1 times more Calcium, 3.6 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 13.7 times more Sodium and 3.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Selenium than Raw Kelp Seaweed.
• Both Kelp Seaweed and Frozen Broccoli Spears 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 Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 31.3 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.