Comparing Nutrients in 5 ounces Dried Agar Seaweed VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Energy	15% 434kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	26% 34g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	6.06% 4.4g	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	28.7% 11g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	39.7% 0.52mg	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% 822μg	33.3% 133μg	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	0% 0mg	16% 14.3mg	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	47.2% 7.1mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.6μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	88.6% 886mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	961% 8.65mg	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	379% 30.3mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	117% 2.7mg	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	10.5% 73.7mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.22mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.18% 6.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Agar Seaweed vs Dried Spirulina:

• Dried Agar Seaweed has 6.2 times more Vitamin B9 than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains more Vitamin A, 238 times more Vitamin B1, 16.5 times more Vitamin B2, 63.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 5 oz.
• Both Dried Agar Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Agar Seaweed vs Dried Spirulina:

• Dried Agar Seaweed has 5.2 times more Calcium, 3.9 times more Magnesium, 2.3 times more Manganese and 2.9 times more Zinc than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 10 times more Copper, 1.3 times more Iron, 2.3 times more Phosphorus and 10.3 times more Sodium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Agar Seaweed has 3.4 times more Carbohydrate and 2.1 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 25.7 times more Fat, 43.4 times more Saturated Fat, 823 times more Omega 3, 313.5 times more Omega 6 and 9.3 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Spirulina Seaweed have similar amounts of Energy and Sugars per 5 oz.
• Both Dried Agar Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.