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Comparing Nutrients in 500 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedVS Frozen Chopped Broccoli

Weight per 500 calories

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
1613g
Frozen Chopped Broccoli
1923g

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

Which food has more nutrients per 500 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
24%
5%
71%
Frozen Chopped Broccoli
34%
8%
58%
500 kcal ▼

Macro Nutrients

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedvs Frozen Chopped Broccoli
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.83%2.74g
Fat
5.75%5.58g
2.74 gvs5.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.52%0.81g
Saturated Fat
2.64%0.85g
0.81 gvs0.85 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
126%2g
NA gvs2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
3.5%0.6g
NA gvs0.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.7%91g
Carbohydrate
70.7%92g
91 gvs92 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
22%16g
≤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]
NA gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%14.4g
NA gvs14.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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191%72.6g
Fiber
152%57.7g
72.6 gvs57.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53.6%30g
Protein
96%54g
30 gvs54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedvs Frozen Chopped Broccoli
88%790μg
Vitamin A
111%1000μg
RAE, retinol activity equivalents
790 μgvs1000 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80.6%0.97mg
Vitamin B1
85%1mg
Thiamine
0.97 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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236%3.06mg
Vitamin B2
142%1.85mg
Riboflavin
3.06 mgvs1.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.4%7.4mg
Vitamin B3
56.5%9.04mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs9.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
107%5.37mg
Pantothenic acid
NA mgvs5.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.2%0.48mg
Vitamin B6
192%2.5mg
Pyridoxine
0.48 mgvs2.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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93%371μg
Vitamin B9
322%1288μg
Folates and Folic Acid
371 μgvs1288 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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181%4.35μg
Vitamin B12
0%0μg
Cobalamin
4.35 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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62.7%56.5mg
Vitamin C
1205%1085mg
Ascorbic acid
56.5 mgvs1085 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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40.3%242IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
242 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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72%11mg
Vitamin E
156%23.5mg
Tocopherols and Tocotrienols
11 mgvs23.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1300%1560μg
Phytomenadione or phylloquinone
NA μgvs1560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedvs Frozen Chopped Broccoli
58%581mg
Calcium
108%1077mg
581 mgvs1077 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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108%0.97mg
Copper
81%0.73mg
0.97 mgvs0.73 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1627%130mg
Iron
195%15.6mg
130 mgvs15.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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323%1355mg
Magnesium
82.4%346mg
1355 mgvs346 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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498%11.5mg
Manganese
246%5.65mg
11.5 mgvs5.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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73.7%516mg
Phosphorus
137%962mg
516 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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170%5774mg
Potassium
120%4077mg
5774 mgvs4077 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
98%54μg
NA μgvs54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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566%8484mg
Sodium
30.8%462mg
8484 mgvs462 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
84%9.23mg
5 mgvs9.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39%1444g
Water
47.5%1759g
1444 gvs1759 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Frozen Chopped Broccoli:
Comparing minerals per 500 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedVS Refrigerated Hash Brown PotatoesFrozen Chopped BroccoliVS Refrigerated Hash Brown PotatoesSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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