Comparing Nutrients in 1 kilogram 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	17% 490kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	39.3% 51g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	6.76% 4.9g	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	34.2% 13g	7.9% 3g	38g per day for Men 19-50 years
Protein	27% 15g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	122% 1.6mg	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	455% 1820μg	365% 1460μg	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	33.3% 30mg	433% 390mg	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	58% 8.7mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	72% 720mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	293% 2.64mg	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	1113% 89mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	430% 9.9mg	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	224% 1570mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	22% 813g	23% 850g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Irishmoss Seaweed vs Laver Seaweed:

• Raw Irishmoss Seaweed have 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 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 Raw Irishmoss Seaweed and Raw Laver Seaweed have similar amounts of Vitamin B2 and Vitamin E per 1 kg.
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Irishmoss Seaweed vs Laver Seaweed:

• Raw 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 Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1.8 times more Copper, 2.7 times more Manganese and 5.7 times more Potassium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Laver Seaweed have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Irishmoss Seaweed have 1.4 times more Energy, 2.4 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 3.8 times more Protein than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.