Comparing Nutrients in 14 ounces Irishmoss Seaweed VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	2.7% 1.94g	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	13.6% 5.16g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	48.5% 0.63mg	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	181% 722μg	145% 579μg	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	13.2% 12mg	172% 155mg	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	23% 3.45mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	28.6% 286mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	116% 1.05mg	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	442% 35.3mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	170% 3.92mg	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	89% 623mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	70.4% 7.74mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.73% 323g	9.12% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Laver Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of Irishmoss Seaweed versus 14 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Irishmoss Seaweed vs Laver Seaweed:

• 14 ounces of Irishmoss Seaweed have 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 43.3 times more Vitamin A, 6.5 times more Vitamin B1, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 13 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Laver Seaweed provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Irishmoss Seaweed vs Laver Seaweed:

• 14 ounces of Irishmoss Seaweed have 4.9 times more Iron, 72 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Sodium and 1.9 times more Zinc than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 1.8 times more Copper, 2.7 times more Manganese and 5.7 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Laver Seaweed contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• 14 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Irishmoss Seaweed have 2.4 times more Carbohydrate and 4.3 times more Fiber than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 3.8 times more Protein than Raw Irishmoss Seaweed.
• 14 ounces of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.