Comparing Nutrients in 1 pound 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	6.73% 195kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	18% 23g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	3.07% 2.22g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.2% 2.9mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	55.5% 0.72mg	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	204% 816μg	166% 662μg	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	197% 177mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	76.2% 762mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	133% 1.2mg	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	162% 13mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	195% 4.5mg	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	27.2% 191mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	47.5% 1615mg	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	70.5% 1057mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	10% 370g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.