Comparing Nutrients in 1 kilogram Kelp Seaweed VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	15% 430kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	73.6% 96g	39.3% 51g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	30% 17g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Kelp 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	41.7% 0.5mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	450% 1800μg	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	550% 660μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	168% 1680mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	356% 28.5mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	60% 420mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	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	155% 2330mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	22% 816g	23% 850g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 16.5 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 43.3 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 79.5 times more Vitamin B6 and 13 times more Vitamin C than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Vitamin E per 1 kg.
• Both Raw Kelp 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 Kelp Seaweed vs Laver Seaweed:

• Raw Kelp Seaweed has 2.4 times more Calcium, 1.6 times more Iron, 60.5 times more Magnesium and 4.9 times more Sodium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2 times more Copper, 4.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Potassium than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Kelp Seaweed has 1.2 times more Energy, 1.9 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 3.5 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.