Comparing Nutrients in 1 kilogram Dried Agar Seaweed VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Energy	106% 3060kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	79.6% 77.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	514% 8.23g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	184% 239g	130g per day for Men 19-50 years
Sugars	41% 29.7g	42.8% 31g	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	203% 77g	95% 36g	38g per day for Men 19-50 years
Protein	111% 62g	1026% 575g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	1983% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	2823% 36.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	604% 30mg	696% 34.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	280% 3.64mg	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	1450% 5800μg	235% 940μg	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	0% 0mg	112% 101mg	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	333% 50mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	213% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	625% 6250mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	678% 6.1mg	6778% 61mg	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	2675% 214mg	3563% 285mg	8mg per day for Men 19-50 years
Magnesium	1833% 7700mg	464% 1950mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	826% 19mg	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	74.3% 520mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	331% 11250mg	401% 13630mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	699% 10480mg	1500mg per day for Men 19-50 years
Zinc	527% 58mg	182% 20mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Agar Seaweed vs Dried Spirulina:

• Dried Agar Seaweed has 6.2 times more Vitamin B9 than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains more Vitamin A, 238 times more Vitamin B1, 16.5 times more Vitamin B2, 63.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Dried Agar Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Agar Seaweed vs Dried Spirulina:

• Dried Agar Seaweed has 5.2 times more Calcium, 3.9 times more Magnesium, 2.3 times more Manganese and 2.9 times more Zinc than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 10 times more Copper, 1.3 times more Iron, 2.3 times more Phosphorus and 10.3 times more Sodium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Agar Seaweed has 3.4 times more Carbohydrate and 2.1 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 25.7 times more Fat, 43.4 times more Saturated Fat, 823 times more Omega 3, 313.5 times more Omega 6 and 9.3 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Energy and Sugars per 1 kg.
• Both Dried Agar Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.