Comparing Nutrients in 14 ounces Dried Spirulina VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Energy	39.7% 1151kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	28% 36.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	3.56% 2.58g	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	37.6% 14.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	407% 228g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	0.61% 0.008mg	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	93% 373μg	194% 778μg	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	44.5% 40mg	13.2% 12mg	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	132% 20mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Calcium	47.6% 476mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	125% 1.13mg	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	1414% 113mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	242% 5.56mg	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	67% 468mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	8.6% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Spirulina vs Wakame Seaweed:

• Dried Spirulina Seaweed has 1.6 times more Vitamin A, 39.7 times more Vitamin B1, 16 times more Vitamin B2, 8 times more Vitamin B3, 5 times more Vitamin B5, 182 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.8 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.1 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spirulina vs Wakame Seaweed:

• Dried Spirulina Seaweed has 21.5 times more Copper, 13.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 27.3 times more Potassium, 10.3 times more Selenium, 1.2 times more Sodium and 5.3 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 17.1 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 6.4 times more Energy, 12.1 times more Fat, 20.4 times more Saturated Fat, 411.5 times more Omega 3, 125.4 times more Omega 6, 2.6 times more Carbohydrate, 4.8 times more Sugars, 7.2 times more Fiber and 19 times more Protein than Raw Wakame Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.