Comparing Nutrients in 100 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g
• Cooked Chopped Frozen Broccoli: 357g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	38.2% 14.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	17.6% 158μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	35.7% 0.46mg	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	18.5% 74μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36.3% 0.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.5% 11.3mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.06% 48.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.4% 2.16mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.6% 116mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	13.5% 0.12mg	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	325% 26mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	34.6% 0.8mg	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	14.7% 103mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	113% 1697mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	7.8% 289g	8.76% 324g	3700g per day for Men 19-50 years

Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Chopped Frozen Broccoli:

• 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Vitamin B6, 2.7 times more Vitamin B9, 12.7 times more Vitamin C and 2.2 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Chopped Frozen Broccoli:

• 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.6 times more Copper, 11.9 times more Iron, 5.8 times more Magnesium, 2.9 times more Manganese, 2.3 times more Potassium and 43.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.4 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.