Comparing Nutrients in 1 pound Irishmoss Seaweed VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	3.75% 2.72g	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	15.5% 5.9g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	58.2% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.7% 0.009mg	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	206% 826μg	204% 816μg	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	15% 13.6mg	15% 13.6mg	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	26.3% 3.95mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	32.7% 327mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	65.5% 0.59mg	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	505% 40.4mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	39.4% 0.91mg	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	102% 712mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	80.4% 8.85mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 3.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 34.5 times more Vitamin B6 than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.3 times more Vitamin B1, 3.6 times more Vitamin B5 and 13.2 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Vitamin B9, Vitamin C and Vitamin E per 1 lb.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 3.1 times more Iron, 1.9 times more Manganese, 3.7 times more Phosphorus and 1.6 times more Zinc than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 2.3 times more Calcium, 1.4 times more Potassium and 3.5 times more Sodium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Copper, Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Irishmoss Seaweed have 1.3 times more Carbohydrate than Raw Kelp Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Energy, Fiber and Protein per 1 lb.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.