Comparing Nutrients in 5 ounces Dried Agar Seaweed VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Spirulina	64%	10%	26%

Macro Nutrients

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Energy	15% 434kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	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	88% 115g	2.64% 3.43g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	0.59% 0.43g	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	3.7% 0.048mg	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	3.2% 12.8μg	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	1.4% 1.28mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.6μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Calcium	88.6% 886mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	94% 0.85mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	11.5% 0.26mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.22mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	3.47% 129g	3700g per day for Men 19-50 years

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

• Dried Agar Seaweed has 9.3 times more Vitamin B5, 8.9 times more Vitamin B6, 64.4 times more Vitamin B9, 10.2 times more Vitamin E and 9.8 times more Vitamin K than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 22.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Agar Seaweed has 52.1 times more Calcium, 7.7 times more Iron, 40.5 times more Magnesium, 23.1 times more Manganese, 4.7 times more Phosphorus, 8.9 times more Potassium, 10.6 times more Selenium and 29 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 10.4 times more Water than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Copper and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Agar Seaweed has 11.8 times more Energy, 33.4 times more Carbohydrate, 9.9 times more Sugars and 19.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 42 times more Omega 3 than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Protein per 5 oz.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.