Comparing Nutrients in 100 calories Wakame Seaweed VS Frozen Broccoli Spears

Weight per 100 calories

• Wakame Seaweed: 222g
• Frozen Broccoli Spears: 345g

Wakame Seaweed has 1.6 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 - Wakame Seaweed or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	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	15.6% 20.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	2% 1.44g	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	2.92% 1.1g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.73g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.34% 0.004mg	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	109% 436μg	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	7.4% 6.67mg	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	15% 2.22mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33.3% 333mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	60.6% 4.84mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	25.4% 178mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	129% 1938mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	7.68% 0.84mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	4.8% 178g	8.44% 312g	3700g per day for Men 19-50 years

Wakame Seaweed VS Frozen Broccoli Spears Nutrients Per 100 Kcal

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

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

• 100 calories of Wakame Seaweed have 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4.9 times more Vitamin A, 1.9 times more Vitamin B1, 135.8 times more Vitamin B6, 35.3 times more Vitamin C, 2.1 times more Vitamin E and 29.7 times more Vitamin K than Raw Wakame Seaweed.
• 100 calories of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Wakame 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 Wakame Seaweed vs Frozen Broccoli Spears:

• 100 calories of Wakame Seaweed have 2.4 times more Calcium, 5.1 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 3.5 times more Manganese and 33.1 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 7.8 times more Potassium, 4.2 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Raw Wakame Seaweed.
• Both Wakame Seaweed and Frozen Broccoli Spears contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Broccoli Spears contain 97 times more Omega 3, 3.5 times more Sugars, 9.3 times more Fiber and 1.6 times more Protein than Raw Wakame Seaweed.
• Both Wakame Seaweed and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Wakame Seaweed provide inadequate amounts of Omega 3
• Both Raw Wakame Seaweed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.