Comparing Nutrients in 300 calories Irishmoss Seaweed VS Kelp Seaweed

Weight per 300 calories

• Irishmoss Seaweed: 612g
• Kelp Seaweed: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Irishmoss Seaweed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	5.77% 4.2g	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	21% 7.96g	24% 9.07g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	4.1% 36.7μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.65% 0.092mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	89.6% 4.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	1.07% 0.014mg	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	279% 1114μg	314% 1256μg	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	20.4% 18.4mg	23.3% 21mg	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	35.5% 5.33mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	384% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	44% 441mg	117% 1172mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	101% 0.91mg	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	681% 54.5mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	210% 882mg	201% 844mg	420mg per day for Men 19-50 years
Manganese	98% 2.27mg	60.7% 1.4mg	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	137% 961mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	8.88% 4.9μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	108% 1626mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	13.5% 498g	15.4% 569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 2.7 times more Vitamin B2 and 30.3 times more Vitamin B6 than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.8 times more Vitamin B1, 4.2 times more Vitamin B5 and 15 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 2.7 times more Iron, 1.6 times more Manganese, 3.3 times more Phosphorus and 1.4 times more Zinc than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 2.7 times more Calcium, 1.6 times more Potassium and 4 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Kelp Seaweed contains 4 times more Fat, 8.5 times more Saturated Fat and 1.3 times more Protein than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.