Comparing Nutrients in 1 kilogram Dried Agar Seaweed VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Spirulina	64%	10%	26%

Macro Nutrients

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Energy	106% 3060kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	18.6% 24g	130g per day for Men 19-50 years
Sugars	41% 29.7g	4.14% 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	203% 77g	10.5% 4g	38g per day for Men 19-50 years
Protein	111% 62g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	604% 30mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	26% 0.34mg	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	22.5% 90μg	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	10% 9mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Calcium	625% 6250mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	678% 6.1mg	663% 5.97mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	1833% 7700mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	81% 1.86mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	331% 11250mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	527% 58mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	24.5% 907g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 9.3 times more Vitamin B5, 8.9 times more Vitamin B6, 64.4 times more Vitamin B9, 10.2 times more Vitamin E and 9.8 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 22.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Agar Seaweed has 52.1 times more Calcium, 7.7 times more Iron, 40.5 times more Magnesium, 23.1 times more Manganese, 4.7 times more Phosphorus, 8.9 times more Potassium, 10.6 times more Selenium and 29 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 10.4 times more Water than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Copper and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Agar Seaweed has 11.8 times more Energy, 33.4 times more Carbohydrate, 9.9 times more Sugars and 19.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 42 times more Omega 3 than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Protein per 1 kg.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.