Comparing Nutrients in 300 calories Boiled BroccoliVS Kelp Seaweed

Weight per 300 calories

Boiled Broccoli

857g

Kelp Seaweed

698g

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

Which food has more nutrients per 300 calories - Boiled Broccoli or Kelp Seaweed?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Kelp Seaweed

13%

10%

77%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Kelp Seaweed

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g

Fat

4.03%3.9g

3.5 gvs3.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g

Saturated Fat

5.4%1.72g

0.68 gvs1.72 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g

Omega 3

1.74%0.028g

1 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g

Omega 6

0.82%0.14g

0.44 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

51.4%66.8g

61.5 gvs66.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g

Sugars

5.77%4.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs4.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g

Glucose

4.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g

Sucrose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g

Fiber

24%9.07g

28.3 gvs9.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g

Protein

21%11.7g

20.4 gvs11.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Kelp Seaweed

73.3%660μg

Vitamin A

4.65%42μg

RAE, retinol activity equivalents

660 μgvs42 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

29%0.35mg

Thiamine

0.54 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B2

80.5%1.05mg

Riboflavin

1.05 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg

Vitamin B3

20.5%3.28mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs3.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg

Vitamin B5

89.6%4.48mg

Pantothenic acid

5.3 mgvs4.48 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg

Vitamin B6

1.07%0.014mg

Pyridoxine

1.7 mgvs0.014 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg

Vitamin B9

314%1256μg

Folates and Folic Acid

926 μgvs1256 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg

Vitamin C

23.3%21mg

Ascorbic acid

556 mgvs21 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83%12.4mg

Vitamin E

40.5%6.07mg

Tocopherols and Tocotrienols

12.4 mgvs6.07 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg

Vitamin K

384%460μg

Phytomenadione or phylloquinone

1209 μgvs460 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Kelp Seaweed

34.3%343mg

Calcium

117%1172mg

343 mgvs1172 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg

Copper

101%0.91mg

0.52 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

249%20mg

5.74 mgvs20 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

201%844mg

180 mgvs844 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg

Manganese

60.7%1.4mg

1.66 mgvs1.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%574mg

Phosphorus

42%293mg

574 mgvs293 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg

Potassium

18.3%621mg

2511 mgvs621 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg

Selenium

8.88%4.9μg

13.7 μgvs4.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg

Sodium

108%1626mg

351 mgvs1626 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

78%8.6mg

3.86 mgvs8.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g

Water

15.4%569g

765 gvs569 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Kelp Seaweed:

Boiled and Drained Broccoli has 15.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 122.9 times more Vitamin B6, 26.6 times more Vitamin C, 2 times more Vitamin E and 2.6 times more Vitamin K than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Kelp Seaweed have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Kelp Seaweed:

Boiled and Drained Broccoli has 2 times more Phosphorus, 4 times more Potassium, 2.8 times more Selenium and 1.3 times more Water than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 3.4 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 4.6 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Kelp Seaweed have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 36.6 times more Omega 3, 2.8 times more Sugars, 3.1 times more Fiber and 1.7 times more Protein than Raw Kelp Seaweed.
While Raw Kelp Seaweed contains 2.5 times more Saturated Fat than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Kelp Seaweed have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Kelp Seaweed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliKelp SeaweedVS Frozen Chopped BroccoliBoiled BroccoliVS Laver SeaweedKelp SeaweedVS Laver Seaweed

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Kelp Seaweed

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Kelp Seaweed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: