Comparing Nutrients in 100 calories Laver Seaweed VS Frozen Broccoli Spears

Weight per 100 calories

• Laver Seaweed: 286g
• Frozen Broccoli Spears: 345g

Laver Seaweed has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Laver Seaweed or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.067% 0.011g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	7% 5.07g	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	2.26% 0.86g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	46.4% 0.6mg	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	104% 417μg	81% 324μg	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	124% 111mg	262% 236mg	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	19% 2.86mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.52% 11.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 200mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	13.8% 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	64.3% 5.14mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	1.36% 5.7mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	38.4% 0.88mg	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	23.7% 166mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	9.14% 137mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	6.57% 243g	8.44% 312g	3700g per day for Men 19-50 years

Laver Seaweed VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Laver Seaweed or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Laver Seaweed vs Frozen Broccoli Spears:

• 100 calories of Laver Seaweed have 3.8 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B6, 2.1 times more Vitamin C, 1.6 times more Vitamin E and 30.6 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Laver Seaweed vs Frozen Broccoli Spears:

• 100 calories of Laver Seaweed have 1.4 times more Calcium, 6.1 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 2.3 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 9.7 times more Magnesium, 3.3 times more Selenium and 1.3 times more Water than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus and Potassium per 100 calories.
• 100 calories of Laver Seaweed lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Laver Seaweed have 1.6 times more Protein than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 150.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Sugars and 12.1 times more Fiber than Raw Laver Seaweed.
• Both Laver Seaweed and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Laver Seaweed provide inadequate amounts of Omega 3
• Both Raw Laver Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.