Comparing Nutrients in 14 ounces Wakame Seaweed VS Dried Spirulina

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Wakame Seaweed has 2.1 times more Vitamin B9 than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 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.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Wakame Seaweed has 1.3 times more Calcium and 17.1 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 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 and 5.3 times more Zinc than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Dried Spirulina Seaweed have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed contains 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 Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.