Comparing Nutrients in 1 kilogram Dried Spirulina VS Wakame Seaweed

Macros Ratio

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

Macro Nutrients

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Energy	100% 2900kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	79.6% 77.2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	514% 8.23g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	70.3% 91g	130g per day for Men 19-50 years
Sugars	42.8% 31g	8.97% 6.5g	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	95% 36g	13% 5g	38g per day for Men 19-50 years
Protein	1026% 575g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1983% 24mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2823% 36.7mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	696% 34.8mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	1.54% 0.02mg	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	235% 940μg	490% 1960μg	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	112% 101mg	33.3% 30mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 255μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Calcium	120% 1200mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	6778% 61mg	316% 2.84mg	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	3563% 285mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	464% 1950mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	609% 14mg	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	169% 1180mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	401% 13630mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	699% 10480mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	21.6% 800g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has 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.
• While Raw Wakame Seaweed contains 2.1 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Spirulina Seaweed has 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, 1.2 times more Sodium and 5.3 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 17.1 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spirulina Seaweed has 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 Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.