Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	0.97% 28kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	62.2% 81g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	4.1% 2.97g	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	7.9% 3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23.3% 0.3mg	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	14% 56μg	145% 580μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	3.3% 33mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	67.8% 0.61mg	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	7.63% 0.61mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	187% 4.3mg	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	7% 49mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Agar Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Dried Agar Seaweed:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.5 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin C and 3.6 times more Vitamin K than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 2.7 times more Vitamin B2, 11 times more Vitamin B5, 2.3 times more Vitamin B6, 10.4 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 100 grams of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Dried Agar Seaweed:

• 100 grams of Cooked Chopped Frozen Broccoli have 10.5 times more Water than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 18.9 times more Calcium, 17.9 times more Copper, 35.1 times more Iron, 59.2 times more Magnesium, 19.3 times more Manganese, 7.9 times more Potassium, 10.6 times more Selenium, 9.3 times more Sodium and 20.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Agar Seaweed contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 42 times more Omega 3 than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 10.9 times more Energy, 15.1 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in 100 grams.