Comparing Nutrients in 1 pound Wakame Seaweed VS Dried Spirulina

Macros Ratio

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

Macro Nutrients

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Energy	7.04% 204kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	83.4% 108g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	19.4% 14g	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	5.97% 2.27g	43% 16.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	127% 1.65mg	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	222% 889μg	107% 426μg	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	51% 46mg	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	30.2% 4.54mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	68% 680mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	3074% 27.7mg	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	124% 9.9mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	375% 8.6mg	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	52% 363mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	317% 4754mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.57% 21.2g	3700g per day for Men 19-50 years

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

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

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

• Raw Wakame Seaweed has 1.3 times more Calcium and 17.1 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 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 and 5.3 times more Zinc than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Dried Spirulina Seaweed have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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