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Nutritional info of: Broccoli, raw
vs
Seaweed, spirulina, raw

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Raw Brocoli on wooden chopping board
Raw Brocoli on wooden chopping board
Seaweed Salad
Seaweed Salad
 
Official USDA name:"Broccoli, raw"
USDA Record Number:"11090"
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Food Group:Vegetables and Vegetable Products
Official USDA name:"Seaweed, spirulina, raw"
USDA Record Number:"11666"
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Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Broccoli, raw vs Seaweed, spirulina, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

34
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

33mg
1%
 

Total Carbohydrate

7g
2%
 
Dietary Fiber 3g10%
 
Sugars 2g
 

Protein

3g
 
Vitamin A12% · Vitamin C9%
 
Calcium5% · Iron4%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

26
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

98mg
4%
 

Total Carbohydrate

2g
1%
 
Dietary Fiber 0g~
 
Sugars 0g
 

Protein

6g
 
Vitamin A1% · Vitamin C0%
 
Calcium1% · Iron16%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Broccoli, raw vs Seaweed, spirulina, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories34 kcal142 kJ2%
 
from Carbs23.7 kcal99.18 kJ
 
from Fat3.1 kcal12.96 kJ
 
from Protein6.9 kcal28.79 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories26 kcal109 kJ1%
 
from Carbs8.6 kcal36.15 kJ
 
from Fat3.3 kcal13.66 kJ
 
from Protein14.4 kcal60.44 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Broccoli, raw vs Seaweed, spirulina, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 623 IU 12%
 
Vitamin B6 0.175 mg 9%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 89.2 mg 9%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.78 mg 4%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 101.6 mcg 127%
 
Thiamin 0.071 mg 5%
 
Riboflavin 0.117 mg 7%
 
Niacin 0.639 mg 3%
 
Pantothenic Acid 0.573 mg 6%
 
Folate 63 mcg 16%
 
Folate, Food 63 mcg 16%
 
Folate, DFE 63 mcg DFE 16%
 
Choline 18.7 mg ~
 
Betaine 0.1 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 56 IU 1%
 
Vitamin B6 0.034 mg 2%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0.9 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.222 mg 15%
 
Riboflavin 0.342 mg 20%
 
Niacin 1.196 mg 6%
 
Pantothenic Acid 0.325 mg 3%
 
Folate 9 mcg 2%
 
Folate, Food 9 mcg 2%
 
Folate, DFE 9 mcg DFE 2%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Broccoli, raw vs Seaweed, spirulina, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 47 mg 5%
 
Iron 0.73 mg 4%
 
Magnesium 21 mg 5%
 
Phosphorus 66 mg 7%
 
Potassium 316 mg 7%
 
Sodium 33 mg 1%
 
Zinc 0.41 mg 3%
 
Copper 0.049 mg 2%
 
Manganese 0.21 mg 10%
 
Selenium 2.5 mcg 4%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 12 mg 1%
 
Iron 2.79 mg 16%
 
Magnesium 19 mg 5%
 
Phosphorus 11 mg 1%
 
Potassium 127 mg 3%
 
Sodium 98 mg 4%
 
Zinc 0.2 mg 1%
 
Copper 0.597 mg 30%
 
Manganese 0.186 mg 9%
 
Selenium 0.7 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Broccoli, raw vs Seaweed, spirulina, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.82g6%
 

Essential Aminos

 
Histidine0.059 g8%
 
Isoleucine0.079 g6%
 
Leucine0.129 g5%
 
Lysine0.135 g6%
 
Methionine0.038 g
 
Phenylalanine0.117 g
 
Threonine0.088 g8%
 
Tryptophan0.033 g12%
 
Valine0.125 g7%
 

Non-essential Aminos

 
Arginine0.191 g
 
Alanine0.104 g
 
Aspartate0.325 g
 
Cystine0.028 g
 
Glutamate0.542 g
 
Glycine0.089 g
 
Hydroxyproline
 
Proline0.11 g
 
Serine0.121 g
 
Tyrosine0.05 g
 
Methionine + Cystine† 0.066 g 6
 
Phenylalanine + Tyrosine† 0.167 g 16
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein5.92g12%
 

Essential Aminos

 
Histidine0.112 g16%
 
Isoleucine0.331 g24%
 
Leucine0.509 g19%
 
Lysine0.312 g15%
 
Methionine0.118 g
 
Phenylalanine0.286 g
 
Threonine0.306 g29%
 
Tryptophan0.096 g34%
 
Valine0.362 g20%
 

Non-essential Aminos

 
Arginine0.427 g
 
Alanine0.465 g
 
Aspartate0.597 g
 
Cystine0.068 g
 
Glutamate0.864 g
 
Glycine0.319 g
 
Hydroxyproline
 
Proline0.245 g
 
Serine0.309 g
 
Tyrosine0.266 g
 
Methionine + Cystine† 0.186 g 18
 
Phenylalanine + Tyrosine† 0.552 g 53
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Broccoli, raw vs Seaweed, spirulina, raw

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates6.64g2%
 
Dietary Fiber2.6g10%
 
Starch0g
 
Sugars1.7g
 
Sucrose0.1g
 
Glucose0.49g
 
Fructose0.68g
 
Lactose0.21g
 
Maltose0.21g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates2.42g1%
 
Dietary Fiber~~
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Broccoli, raw vs Seaweed, spirulina, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.37g1%
 
Total Omega-3 Fatty Acids0.021g
 
Total Omega-6 Fatty Acids0.017g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.039g0%
 
Arachidic Acid   [Eicosanoic Acid]0.002g
 
Behenic Acid   [Docosanoic Acid]0.002g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0.001g
 
Palmitic Acid   [Hexadecanoic Acid]0.029g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.006g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.011g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.001g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.01g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.038g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]0.017g
 
Linolenic Acid   [Octadecatrienoic Acid]0.021g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.39g1%
 
Total Omega-3 Fatty Acids0.042g
 
Total Omega-6 Fatty Acids0.064g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.135g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.004g
 
Palmitic Acid   [Hexadecanoic Acid]0.127g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.004g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.034g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.018g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.017g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.106g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.064g
 
Linolenic Acid   [Octadecatrienoic Acid]0.042g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Broccoli, raw vs Seaweed, spirulina, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water89.3g
 
Ash0.87g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water90.67g
 
Ash0.6g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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